Protein benefits max out at 1.6 g/kg/day (Morton et al., Br J Sports Med 2018). Per 100 g: 42 kcal, 3.4 g protein, 1 g fat. Low-fat milk fits a deficit better without losing protein.
How should I track Milk, 1% low fat?
The best way to track Milk, 1% low fat is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
