Milk, low fat (1%)
Common food
Photo: Wikipedia
Low-fat milk is a creamy, mildly sweet liquid with a clean, fresh taste and a lighter body than whole milk. It delivers a solid protein punch with significantly less fat, making it a lean, nutrient-dense staple. Its natural sweetness comes from lactose, providing quick energy alongside calcium and vitamin D.
Calorie split: 32% protein · 48% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
People love it for its familiar, comforting taste that's lighter than whole milk but creamier than skim. It's a dietary workhorse, perfect for cereal, coffee, smoothies, and baking, offering nutrition without heavy richness.
⚠️ Watch-outs & how to enjoy it better
The natural lactose sugar can cause digestive issues for those with lactose intolerance. The quick-digesting carbs may also cause a faster blood sugar rise compared to lower-carb alternatives. To mitigate, pair it with a source of fiber or protein (like nuts or oats) to slow absorption, or choose lactose-free versions if sensitive.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Rich in calcium and vitamin D for bone health
- Lower in saturated fat than whole milk
- Provides quick energy from natural milk sugars
- Versatile base for both sweet and savory recipes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 1% fat content is achieved by centrifugally separating the cream from whole milk and then blending a precise amount back in, a process perfected in the early 20th century.
Full nutrition (USDA data · scales with serving)
| Water | 89.7 g |
| Energy | 43.0 kcal |
| Protein | 3.4 g |
| Total lipid (fat) | 0.95 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 5.0 g |
| Calcium, Ca | 126 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 159 mg |
| Sodium, Na | 39.0 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 2.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.11 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 17.4 mg |
| Vitamin B-12 | 0.61 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 58.0 ug |
| Retinol | 58.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.57 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.27 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 0.21 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.21 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 5.0 mg |
Amino acid profile (per 100g)
Estimated from Potatoes, mashed, prepared from granules, without milk, whole milk and margarine — USDA does not publish this profile for Milk.
| Tryptophan | 0.02 g |
| Threonine | 0.09 g |
| Isoleucine | 0.11 g |
| Leucine | 0.17 g |
| Lysine | 0.15 g |
| Methionine | 0.04 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.09 g |
| Valine | 0.13 g |
| Arginine | 0.08 g |
| Histidine | 0.05 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.39 g |
| Glycine | 0.05 g |
| Proline | 0.15 g |
| Serine | 0.10 g |
FAQ
How does 1% milk differ from skim and 2% milk?
1% milk contains about 1% milkfat by weight. Skim milk has virtually no fat (less than 0.5%), while 2% milk has about 2% fat. This means 1% is a middle ground, offering more creaminess than skim but less fat and calories than 2%.
Is the protein content the same as in whole milk?
Yes, the protein content is essentially identical across whole, 2%, 1%, and skim milk. The primary difference is the fat content, which affects calories, texture, and the absorption of fat-soluble vitamins.
Can I use it in baking instead of whole milk?
Yes, it's a very common substitute. The slightly lower fat content may result in a marginally less tender crumb in very delicate baked goods, but for most cakes, muffins, and pancakes, the difference is negligible.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.43 kcal/g · 31% calories from protein · 0.0 g fiber · 5.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.