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A Nutritional Analysis of Milk 
 Copyright © 2002 by Michelle Jones, editor of CookingLow-Fat.com
  All rights reserved.

All servings 1 cup Cal.   Fat    Sat.Ft Chol.   Sod.   Carb. Sugar Prot.   Fiber
Skim 80 0 0 1-mg 120mg 12g 11g 8g 0g
Fat-Free Plus 80 0 0 0 120mg 12g 11g 8g 0g
1% 100 2.5g 1.5g 10mg 125mg 11g 11g 8g 0g
2% 120 5g 3g 20mg 120mg 12g 11g 8g 0g
Whole 150 8g 5g 59mg 120mg 12g 11g 8g 0g
All of the above milks also contain Vitamin A (10%),  Vitamin C (4%), Calcium (30%), Iron (0), and Vitamin D (25%) of the recommended daily allowance for a 2,000 calorie diet.
All servings 1 cup Cal.   Fat    Sat.Ft Chol.   Sod.   Carb. Sugar Prot.   Fiber
Chocolate Whole  Milk 200 7g 5g 20mg 200mg 26g 25g 7g 0g
Chocolate low-fat  190 2.5g 1.5g 10mg 120mg 35g 34g 8g 0g
Chocolate fat-free 160 0 0 0 150g 32g 30 8g 1
 
All servings 1 cup  Cal.   Fat    Sat.Ft Chol.   Sod.   Carb. Sugar Prot.   Fiber
Buttermilk 110 9g 5g 30g 340mg 11g 11g 9g 0g
Buttermilk low-fat 100 2.5g 1.5g 15g 250mg 13g 13g 9g 0g
Buttermilk fat-free 160 0 0 0 150mg 32g 30g 8g 1g
 
All servings 1 cup Cal.   Fat    Sat.Ft Chol.   Sod.   Carb. Sugar Prot.   Fiber
Dannon Vanilla Yogurt 230 3.5g 2g 15mg 170mg 36g 35g 11g 0g
Dannon Vanilla Yogurt low-fat 210 3.5g 2g 15mg 150mg 37g 37g 10g 0g
Dannon Vanilla Yogurt fat-free 180 0g 0g 5-mg 160mg 35g 35g 11g 0g
 
All servings 2 TBS. Cal.   Fat    Sat.Ft Chol.   Sod.   Carb. Sugar Prot.   Fiber
Heavy Cream 50 5g 3.5g 20mg 5mg 0g 0g 0g 0g
Half and Half  40 3.5g 2g 15mg 20mg 1g 1g 1g 0g
Fat-free Half and Half  20 0g 0g 0mg 30mg 3g 2g 1-g 0g
 
All servings 2 TBS Cal.   Fat    Sat.Ft Chol.   Sod.   Carb. Sugar Prot.   Fiber
Sour Cream 60 5g 3.5g 20mg 10mg 1g 1g 1g 0g
Sour Cream lite 45 3.5g 2.5 15g 20mg 2g 2g 1g 0g
Sour Cream fat-free 30 0g 0g 5mg 25mg 5g 2g 1g 0g
 
All servings 1/2 cup  Cal.   Fat    Sat.Ft Chol.  Sod.   Carb. Sugar Prot.   Fiber
Eggnog  160 9g 5g 75mg 80mg 17g 13g 4g 0g
Eggnog low-fat  There's not a good supply of eggnog in the stores right now, so it looks like I'll have to wait awhile to get this information for you.  This past Christmas I tried the low-fat eggnog and it wasn't as good as the whole, but it was still good and a lot less fattening.  Also, because it wasn't quite as good, I drank only a cup of it instead of the whole quart.  (I'm the only one in our immediate family who likes eggnog, so you know how that goes.) 
Eggnog fat-free 
 

Editor's note - In my research for the above chart, I discovered that the nutritional content for some of these products vary by brand, but usually by a very small amount.

 

Recommended Number of Servings of Milk by Age

Under 1 year, breast milk or formula (cow's milk not recommended under one year of age).

1-2 years, 2 servings whole milk because they need the fat for growth.

Ages 2-12, 2 servings.

Ages 13-24, 3 servings.

Pregnant and breastfeeding women, 3 servings.

Ages 25 and up, 2 servings.

For more information...
Food Guide Pyramid: Milk, Yogurt and Cheese Group
http://www.ianr.unl.edu/pubs/foods/nf183.htm

 

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Although we are no longer able to publish our original online magazine as we did in the beginning our founder and editor, Michelle Jones, continues to work full-time at our family budgeting site covering many of the same family topics we featured and is busier than ever.  We have kept most of our inspirational articles, poems and stories archived here on the Blessings for Life site for your convenience.  Please look for our frugal recipes, holiday crafts, household and organizing tips, and all of our family budgeting and money-saving articles in our free monthly ezine, Living a Better Life, available at BetterBudgeting.com...