- Fat-free, 1%, 2% and whole milk have increasing amounts of fat and calories but the same nutrients
including protein, calcium, potassium, phosphorus and vitamins A, D, B2, B3 and B12.
Other forms of milk have the same nutritional value as fresh milk:
- Lactose-free milk is fluid milk with lactose removed.
- Evaporated milk is canned milk with some water removed. This changes the flavor and color slightly.
- Powdered milk has all the water removed so it stores for much longer.
- Cultured buttermilk has reduced lactose. It is slightly thicker and has a tart taste.
- Plant Based Milks:
- Soy milk is made from soy beans. It is lactose-free, nondairy, and most like cow’s milk nutritionally.
- Other plant-based milks (almond, cashew, rice, coconut or hemp) are lactose-free, soy-free and nondairy so they may be helpful for people with some allergies. All are low in protein and not a good source of other nutrients unless fortified. They may be low in calories and added sugar if unsweetened.