Liquids cause 50–200% portion errors (Almiron-Roig et al., Appetite 2013). Per 100 g: 34 kcal, 3.4 g protein, 0.1 g fat. Low calories per glass, but volumes add up quickly.
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How should I track Milk, skim, nonfat?
The best way to track Milk, skim, nonfat 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.
