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In this Lesson you will Learn

  1. How much fat is in whole milk compared to reduced fat or skim milk?
  2. What are some alternatives to cow's milk?
  3. What dairy-free milks are available?

Cow's milk is commonly available with 3.25% fat (whole milk), 2% (reduced fat), 1% (low fat), and 0-0.5% (skim or nonfat milk).1 Cow's milk also contains high-quality protein with a perfect Protein Digestibility Corrected Amino Acid Score. To learn more about protein and PDCAAS, we recommend our eBook Lift, Eat, Repeat.

 You can also find goat milk, which some find easier to digest, in many stores. Dairy-free milk options, such as soy milk, almond milk, coconut milk, and rice milk, are all becoming easier to find and can be used in place of dairy milk in many recipes.

Nutrition DNA

The nutrition DNA of milk. For example, you can see that 250ml milk covers 43% of your daily allowance of sugar and 30% of the recommended Saturated Fat intake. Hover over the bars to see which nutrient is covered.


  1. Skimming the Milk Label


  1. Whole milk: 3.25% fat, reduced fat: 2% fat, low fat: 1% fat, skim/nonfat: 0-0.5% fat
  2. Dairy-free alternatives to cow's milk: soy milk, almond milk, coconut milk, rice milk
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