Milk doesn't necessarily have to be eliminated from your diet if you are counting calories to lose weight. In fact milk can be a valuable source of nutrients such as potassium, vitamins A, B2 (riboflavin), B3, B6,B12, D, E & K, calcium, magnesium, phosphorus, zinc and selenium.
Milk also provides a complete source of protein for growth and development, a natural source of carbohydrate for energy and is full of antioxidants. Wow, that's pretty good stuff.
Adults need the nutrients in milk to help slow the bone loss that occurs naturally with aging. Of course kids need milk because they grown so fast, milk gives their bodies energy and promotes those strong bones.
When counting calories, just be aware of the amount of calories a glass of milk contains. Our chart below gives the average amount of calories across all brands.
| Milk Type | Amount | Calories | Kilojoules |
| Full Cream " " " " " Condensed " Evaporated " reduced fat Acidophilus Buttermilk Goats Milk Soy Milk " " | 1 tbsp 100ml / 3.5fl.oz 1/2 cup 1 cup 600ml /21fl.oz carton 1 litre / 36fl.oz Sweetened 1/4 cup Skim 1/4 cup 65ml 1/2 cup 125ml 1/2 cup 125ml Low fat 250ml (1 cup) 250ml 250ml Regular 250ml (1 cup) Lite 250ml Fat Free 250ml | 13 67 84 167 400 670 215 160 195 155 100 120 155 160 100 90 | 55 280 350 700 1675 2800 895 755 815 655 420 495 645 675 420 375 |
| Milk Type | Amount | Calories | Kilojoules |
| Reduced Fat / Lite Milk | 1 tbsp 100ml / 3.5fl.oz 1/2 cup 1 cup 600ml /21fl.oz carton 1 litre / 36fl.oz | 11 52 65 130 310 520 | 50 220 270 545 1300 2175 |
| Milk Type | Amount | Calories | Kilojoules |
| Skim Non Fat | 1 tbsp 100ml / 3.5fl.oz 1/2 cup 1 cup 600ml /21fl.oz carton 1 litre / 36fl.oz | 10 44 55 110 265 440 | 40 185 230 460 1100 1840 |
Please note that the milk calorie tables above are to be used as a guide only. Calorie counts may be higher or lower depending on manufacturer processes, individual brands and geographical considerations.
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