Milk**
Milk is a good source of calcium and vitamin D. Milk is not only a popular drink, but it is also used for cooking and in cereal. Milk is available as whole milk, 2 percent, 1 percent and skim.
CALORIES**
One serving of whole milk is equal to 1 cup and contains 146 calories with 71 calories from fat. A 1 cup serving of 2 percent milk contains 122 calories with 43 calories from fat. The same serving of 1 percent milk contains 102 calories with 21 calories from fat. Each serving of skim milk contains 86 calories with 4 of those calories from fat.
MINERALS**
Based on a 2,000-calorie-per-day diet, each serving of whole milk and 2 percent milk contains 28 percent daily value of calcium. Each serving of 1 percent milk contains 20 percent daily value of calcium. Skim milk contains 50 percent daily value of calcium. Whole milk contains 349 mg of potassium, while 2 percent and 1 percent milk contain 366 mg of potassium per serving. Skim milk has 410 mg of potassium.
Other nutrients***
One serving of whole milk contains 7.86 g of protein,12.83 g of sugars and 100 mg of sodium. Each serving of 2 percent milk contains 8.05 g of protein, 12.35 g of sugars and 100 mg of sodium. One percent milk contains 8.22 g of protein, 12.69 g of sugars and 107 mg of sodium per serving. One serving of skim milk contains 8.4 g of protein, 11.98 g of sugars and 128 mg of sodium