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Ask Tufts Experts August 2009 Issue

Q: I have long read recommendations of low-fat milk. How about powdered milk? I have used it for about 50 years—mixed extra rich—for the vitamin D, calcium and no fat.

Answer :  Just like regular milk, powdered or “dry” milk comes in different types. The most important difference is whether the milk is nonfat or whole. If you’re reconstituting whole powdered milk, you’re getting 159 calories and 5.3 grams of saturated fat from every quarter-cup of powder. But if you stick to nonfat dry milk, a quarter-cup of powder contains just 109 calories and only trace amounts of fat, while still containing 100 IU of vitamin D and 377 milligrams of calcium—amounts similar to ordinary skim milk. Mixing dry milk “extra rich” would indeed boost the nutrients (as well as the calories)—just make sure you’re buying the nonfat variety, or it would truly be “extra rich” in fat and calories.

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