"Whole milk has 8 grams of total fat, 5 saturated; 2 percent milk contains 5 grams of fat, 3 of them saturated; there's 2 grams of fat in 1 percent milk, both grams saturated; skim milk checks in at less than 1 gram," Phil Lempert, a food industry analyst, trend watcher and creator of supermarketguru.com, said. "Milk is a nutritious beverage and contains about one-third of the recommended daily value of calcium in one 8-ounce cup. Calcium is important for bone health as well as muscle and nerve conduction among other things. In terms of dairy foods, milk, yogurt and cheese are great sources of calcium."
Milk usually has 8 grams of protein -- whey and casein. Whey accounts for about 20 percent of the protein in cow's milk, Lempert said.
"Nearly all varieties of milk have 12-13 grams of carbohydrates, all from lactose, milk's famous sugar," Lempert said. "For this reason, the higher fat versions may be better for those with blood sugar issues, as the fat slows the carbohydrate absorption. Having a high fiber food like oatmeal or other whole grains can also buffer the effect."