Soy, oat and almond milk might be enjoying a big uptick in consumption across the UK, but cow’s milks remains the most popular choice in many households. Rich in calcium, vitamins, and protein, there are a lot of nutritional highlights to utilising the humble udder, but which is healthiest – skimmed, semi-skimmed or whole milk? And is there any real difference at all?
We review the bovine benefits of them all, below.
Skimmed milk
Total fat content: 0.5%
Calcium content: 124mg per 100ml
Protein content: 3.4g per 100ml
Total calories: 35 calories per 100ml
Semi-skimmed milk
Total fat content: 1.5%
Calcium content: 124mg per 100ml
Protein content: 3.6g per 100ml
Total calories: 50 calories per 100ml
Whole milk
Total fat content: 3.5%
Calcium content: 125mg per 100ml
Protein content: 3.2g per 100ml
Total calories: 64 calories
So, is low-fat milk healthier for you?
Skimmed milk is lowest in calories: If you’re looking to reduce your calorie intake, then skimmed milk is the healthiest option as it has the least amount of fat. However, the difference is negligible ( just a few grams per 100ml) so while it is a “saving” of calories in the literal sense, you might not notice any difference on your waistline.
Whole milk keeps you fuller for longer: Skimmed milk may leave you less satiated than whole milk, due to the lower calorie intake. This might not matter to you if you are good with portion management but if you are just going to ramp up the cheese content in a lasagne, for instance, to give more body to the dish, then you’re just replacing calories and not actually making it low fat.
All milks have the same calcium content: Skimmed, semi-skimmed and whole milk all contain 124mg of calcium per 100ml. Children should still aim to consume whole milk where possible, however, as they need the fat along with the calcium. However, skimmed milk is a much better option than juice, so just bear that in mind if all you have is skimmed varieties in the fridge.
Semi-skimmed has slightly more protein: Semi-skimmed milk straddles the line nicely between being fatty and having an abundant nutritional profile. Whole milk is the most satiating; skimmed milk is the lowest in calories; semi-skimmed is best for protein.
Opt for organic cow’s milk if you can afford to: Whether you’re choosing skimmed, semi or whole, aim to consume organic. Organic milk is highly recommended as this means the cow will not have been as exposed to antibiotics or pesticides and the milk will also be higher in heart-healthy omega 3s.
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