Types of Milk Processing
We all know milk comes from a cow, and that’s it – right? Well, not exactly. To make it safe for consumption, there are various steps to get the milk from raw milk to the milk we find in jugs in the store. So, let’s talk about homogenization and pasteurization.
Homogenized Milk
This is regular animal milk that has undergone a process to break down fat molecules so that they remain integrated in the milk rather than separating and floating to the top as cream. To homogenize milk, it is forced through small openings under high pressure, which breaks down the fat molecules. This process ensures the milk has a uniform texture and consistency.
Pasteurized Milk
Almost all milk sold in the USA is pasteurized. This is milk that has been heat-treated to kill harmful bacteria and pathogens. This process makes the milk safer to drink and extends its shelf life without significantly affecting its nutritional content or taste. Pasteurization involves heating milk to a specific temperature for a set period of time, then rapidly cooling it. There are three common methods: High-Temperature Short-Time (HTST): Milk is heated to at least 161°F (72°C) for 15-20 seconds. This is the most commonly used method in the United States. Ultra-High Temperature (UHT): Milk is heated to 275-300°F (135-150°C) for 2-5 seconds. This method allows the milk to be stored unrefrigerated until opened. You find this on the shelves at your grocery, often near baking items. We like to keep a box in the pantry just in case we run out of normal milk. Low-Temperature Long-Time (LTLT): Milk is heated to 145°F (63°C) for 30 minutes. This is also known as “batch pasteurization”, and is a technique often used in small-scale and artisanal operations. Pasteurization began in the USA to a limited extent in the 1890s after bacteria was discovered. This led to the realization that bovine tuberculosis was caused by germs that could be eliminated with heat. By the 1920s all milk sold commercially in the USA was required to be pasteurized. So, now that you know all this you should be ready for trivia night.
Different Types of Milk from Animals
Whole milk
Whole milk is milk from which no fat has been removed meaning it typically contains about 3.25% fat. It retains all of the fat that naturally occurs in milk, giving it a rich, creamy taste and texture. A 1 cup (8 fluid ounce) glass of milk contains 150 calories, 8g of protein, 8g of fat, and 12g of carbs in the form of lactose. It also provides about 30% of the RDA of calcium. This is the go to milk to add to coffee and tea, drinking by the glass if you aren’t concerned about the relatively high calorie content, and in baking and cooking recipes where the extra fat in whole milk is key to getting the recipe right.
2% Milk (Reduced Fat)
This is milk in which enough fat has been removed to reduce the fat content to 2% of the total weight of the milk. This reduction is done after pasteurization and homogenization. It offers a middle ground between whole milk and skim milk in terms of fat content and calorie count. 2% Milk contains 120 calories per 8 ounce serving along with 8g of protein, 5g of fat, and 12g of carbs. The vitamin and mineral content remains the same as whole milk. Really the only difference nutritionally between whole and 2% is in total calories and fat content This is a good choice if you are looking to cut calories but like creamy milk. It is just creamy enough to work on cereal or in your smoothies, as well as many recipes.
Low-Fat Milk
Low-fat milk is milk with a fat content reduced to 1%. It is made in the same way as 2% except that the fat content is further reduced. The nutritional content is also very similar to whole and reduced fat milk with the exception that it contains only 100 calories per serving and only 2.5g of fat. This is a good option for drinking by the cup if you want to chug a big glass of milk, but not get too many of your daily calories from drinks. It is also a good choice for low calorie smoothies.
Fat-Free Milk (Skim Milk)
Skim milk, also known as fat-free milk, has virtually all the fat removed via centrifuge, resulting in less than 0.5% fat content. This yields a milk with only 80 calories and 0g of fat per serving. It still contains the same 8g of protein, 12g of lactose, and a solid variety of vitamins and minerals. This is the best option if you want to drink milk, but are counting calories. Just don’t expect it to have the same creamy texture on your cereal as whole or 2% milk. Hey, dietary intake is all about trade-offs.
Organic Milk
Organic Milk isn’t a specific type of milk, but rather a way of raising and feeding the cows producing the milk. Cows are fed organic feed, which is grown without synthetic pesticides or fertilizers. They are given access to pastures for grazing, and are not treated with synthetic hormones or antibiotics. Similar to non-organic milk, the milk is pasteurized and homogenized. The nutritional content of organic milk is largely the same as regular cows’ milk, with the possible, and sometimes disputed, nutritional benefits of being produced by organic farming methods.
Ultra-Filtered Milk
Ultra-filtered milk is cow’s milk that has been run through a series of fine membrane filters to remove some lactose (the carbs in milk) and some water while concentrating protein and calcium. The filtration process results in milk with a higher protein content and lower sugar content (lactose) than regular milk. The most common commercial brand of ultra-filtered milk is Fairlife. It is a good bit more expensive than normal milk but has developed quite a following due to its dense nutritional content and flavor. A one-cup serving typically has 80-100 calories and a whopping 13g of protein but only 6g of carbs. This milk is a good choice for those looking to increase their protein intake. It is a good option for post workout smoothies due to its high protein content and flavor, and many people just like to drink it by the glass. It is also a good option for those who drink milk sparingly as it tends to have a longer shelf life than regular milk due to the removal of some of the lactose
Raw Milk
Raw milk has not been homogenized or pasteurized as it comes directly from the cow to you. The milk is filtered and stored at cold temperatures until used. It has the same nutritional content as commercial whole milk, and can be used similarly. It is a good option for making yogurt, kefir, and cheese. It does, however, induce the risks of foodborne illness due to the bacteria in it. Raw milk is highly regulated in the USA, but not as much so in other nations. I lived in the Netherlands from 2016-2020. Near our village was a farm that sold raw milk from a vending machine. You brought your own one liter bottle and the machine filled it for one euro (~$1.10). It was wonderful.
Evaporated Milk
Evaporated milk is a canned milk product in which about 60% of the water has been removed. It has a slightly caramelized flavor due to the heating process and a thicker consistency than regular milk. Milk is heated to remove some water content through evaporation before the milk is homogenized to keep the fat from separating (same as normal milk). It is then sterilized at high temperatures to ensure it is free from bacteria and to extend its shelf life. Evaporated milk is pretty calorie (and nutrition) dense with a cup containing 338 calories and 18g of protein. Fortunately, it isn’t a milk you want to drink out of the can (well maybe in your coffee) as its best uses are in baking. You will frequently find it in recipes for ice cream, custards, puddings, soups, sauces and sometimes casseroles. In the middle of a recipe and realize you don’t have evaporated milk in the pantry? Try one of these evaporated milk substitutes.
Condensed Milk
Condensed milk is similar to evaporated milk in that about 60% of the water has been removed. The difference is that evaporated milk is normally not sweetened while “sweetened condensed milk” most definitely is. Like evaporated milk it is both homogenized and sterilized giving it a long shelf life until opened. As good as it tastes, this is not the milk you want to drink from the can as it contains about 100 calories per ounce, and most of this comes from sugar. It is the go to ingredient in many pie, cake, and cookie recipes as well as candy and some savory recipes as well. It can be a little on the expensive side, so if you want to make your own try simmering milk with sugar until it thickens, achieving a similar result to the store brands.
Buttermilk
Traditional buttermilk is a fermented form of milk left behind after churning butter from cream. It is tangy, slightly sour, and has a thicker consistency than regular milk. There is a second form known as cultured buttermilk that is made by adding bacterial cultures to low-fat or skim milk to ferment it into buttermilk. Cultured is the form mostly sold in grocery stores. The nutritional content of buttermilk is fairly similar to low fat milk with 1 cup containing about 100 calories, 8g of protein, and 12g of carbs. The live bacteria in cultured buttermilk has the additional benefit of aiding in digestion and potentially improving gut health. Buttermilk was once a common beverage as it was routinely left over from making butter at home. Today, however, it is more commonly used in baking and cooking. It adds moisture to pancakes, biscuits and cakes, is often used as a base in creamy dressings, is added to soups, and can add a tangy twist to your smoothies. You can make your own homemade buttermilk fairly easily.
Powdered Milk
Powdered milk, also known as dried milk, is milk that has had all its water content removed through dehydration. This process extends its shelf life and makes it easy to ship and store. Powdered milk is usually pasteurized, then concentrated by boiling and finally sprayed into a fine mist in a heated chamber. The water evaporates, leaving behind fine particles of milk powder. We aren’t quite sure when this was first invented, but the Second World War saw the use of powdered milk on an industrial scale. It was pretty much the only way to serve milk to soldiers and sailors serving around the world. Nutritionally it is about the same as normal whole milk, and why wouldn’t it be the only thing removed is the water content. Powdered milk can last for several years if stored in a cool, dry place, so you can keep it in the pantry as an emergency substitute and use it as you would whole milk when you need it.
Lactose-free milk
Lactose-free milk is regular cow’s milk that has been treated to break down lactose, the type of sugar found in milk that some people cannot digest properly. This makes it a good option for people with lactose intolerance. Lactose-free milk is produced by adding lactase enzymes to regular milk. These enzymes break down lactose into glucose and galactose, two simpler (more simple?) sugars that are easier to digest. The milk can also be filtered to remove lactose. It is a bit sweeter than regular milk, as that is the nature of glucose and galactose, but nutritionally, it is about the same as regular milk. The caloric content still depends upon the amount of milk fat, it still has 8g of protein per cup, and still contains 12g of carbs. The carbs just take a different form as we said above (glucose and galactose). You can use it pretty much as you would regular milk, but without the intense gastrointestinal problems if you are lactose-intolerant.
Goat Milk
Goat milk is known for its slightly tangy taste and smaller fat globules compared to cow’s milk, which can make it easier for some people to digest. Like cow’s milk it is usually pasteurized to kill harmful bacteria. While people do drink it by the glass, it is more commonly used to produce cheese (feta, chevre, mozzarella), yogurt, kefir, and other dairy products. A cup of goat’s milk has about 170 calories, 9g of protein, 11g of carbs, and 33% of the RDA of calcium, so it is fairly similar in this regard to whole cow’s milk. Some people prefer goat’s milk stating that goat’s have a lesser environmental footprint compared to cattle farming, requiring less land and water.
Sheep Milk
Sheep milk is known for its rich and creamy texture. It is normally pasteurized and commonly used to make various types of cheese (Roquefort, pecorino, manchego) and yogurt, as it makes a particularly creamy yogurt. Its creamy texture comes from an abundance of fat. One cup contains 265 calories, 14g of protein, 17g of fat, 13g of carbohydrates, and 47% of the RDA of calcium. It is certainly not a diet drink. It is also not cheap as sheep just don’t produce as much milk as their cow and goat friends.
Plant-Based Milks
Almond Milk
Almond milk is a plant-based milk made from almonds. The major players in the milk industry don’t like this term insisting it be called “almond drink”. For now, we will stick with almond milk, which has a creamy texture and a slightly nutty flavor. It is made by soaking almonds in water, blending them into a fine paste, and then straining the mixture to remove the solid pulp. The resulting liquid is almond milk. Nutritionally, almond milk is very different from cow’s milk. An 8 ounce serving can contain between 30-110 calories depending upon whether it is sweetened or not. We recommend you read the labels carefully. Generally the extra calories simply come from added sugar. Almond milk also contains only 1-2g of protein per serving vs 8g in cows milk, and can contain as few as 1g of carbohydrates. This makes it a relatively good choice for Keto diets, and those with a lactose intolerance. Almond milk is a good low cal milk alternative in your coffee, smoothies, or drinking glass. It can be used as a milk substitute in some recipes though be careful to account for some flavor change. Almond milk is generally a bit more expensive than cow’s milk, but you can always make your own homemade almond milk.
Soy milk
Soy milk is a plant-based milk made from soybeans. It has a mild, creamy flavor and like almond milk, is a popular dairy milk substitute. Unlike almond milk it has been drunk for centuries as it appears to have originated somewhere in East Asia long ago. Soy milk is produced by soaking dried soybeans, grinding them with water, boiling the mixture, and then straining out the solids. The liquid that remains is soy milk. Soy milk generally contains 80-100 calories per cup with 7-9g of protein, 4-5g of fat, and 4-5 grams of carbs. The protein in soy milk is considered a complete protein meaning that it contains all 9 of the essential amino acids that your body cannot produce, and you must get from food. The other non-dairy milks we discuss in this article are not complete. You can drink it fresh by the glass or substitute it in lieu of milk in smoothies and baking.
Cashew Milk
Cashew milk is another plant-based milk alternative made from cashew nuts and water. It has a creamy texture and a mildly sweet, nutty flavor. Like almond and soy milk, it is made by first soaking the nuts in water for several hours to soften them, then draining them and blending with fresh water until smooth. The blended mixture can then be strained through a nut milk bag or cheesecloth to remove any remaining solids, though some recipes leave it unstrained for a thicker consistency. Sweeteners, vanilla extract, or salt can be added for extra flavor. Cashew milk tends to be low in calories, between 25 and 50 per serving, and contains 1-2g of protein, 2-4g fat, and 1-2g of carbs. We like cashew milk in coffee, smoothies, cereal or oatmeal, and some baking recipes that complement the mild cashew taste. It is, of course, also great just drunk by the glass.
Oat Milk
Oat milk is yet another plant-based milk alternative made from oats and water. It’s known for its creamy texture and mild, slightly sweet flavor. Oat milk is produced by soaking oats in water, blending them, and then straining the mixture to remove the solid parts. A serving of oat milk usually has 120-130 calories, 2-4g of protein, 5-7g of fat, and a whopping 16-20g of carbs. You can use oat milk much as you would almond or soy milk. An advantage to some is that oat milk is known for being environmentally friendly, as oats require less water and land compared to dairy or almond production. It is also a good option for those on a vegan diet.
Rice Milk
Rice milk is a milk alternative made from, wait for it…. yep rice and water. It’s known for its thin, watery consistency and sweet flavor. Rice milk is made by milling rice (usually brown rice) and blending it with water. The mixture is then strained to remove the solid parts. It is often then sweetened. A one-cup serving has 120-130 calories, 1g of protein, 2-3g of fat, and a hefty 23-27g of carbs. It is certainly not keto-friendly, but it is a great option for lactose intolerant people, those with nut or soy allergies, vegans, and those avoiding gluten. Rice milk is a good choice in many of the uses we mentioned for other plant-based milks, i.e. smoothies, on cereal, and in some baking options like cookies and muffins. It is naturally sweeter than other plant milks due to the conversion of rice starch into sugars during production.
Hemp Milk
Hemp milk is a plant-based milk made from the seeds of the hemp plant, Cannabis sativa. It’s a popular alternative to dairy milk, and is known for its nutritional benefits and nutty flavor. Hemp milk is made by blending water with hemp seeds and then straining the mixture to remove the solid particles. Some commercial hemp milks also include sweeteners, salt, and added vitamins and minerals to enhance the flavor and nutrition content. Hemp milk only has 60-80 calories per cup with 2-3g of protein, 1-2g of fat, and 1-2g of carbs. It is another good option for those on keto or other low-carb diets and those who have lactose, gluten, nut, or soy allergies. Oh, and despite coming from the cannabis sativa plant, hemp seeds and hemp milk do not contain THC. You would have to add that yourself. Hemp milk’s rich nutty flavor and creamy texture make it a great milk substitute in most recipes, by the glass, in your coffee, in smoothies, or really just about anything.
Coconut Milk
Coconut milk is a creamy, white milk substitute made from the grated pulp of coconuts. Coconut milk is made by grating the flesh of mature coconuts, mixing it with water, and then straining it to extract the liquid. The liquid can be classified into two types:
Thick Coconut Milk: Obtained by squeezing the grated coconut meat through a cheesecloth without adding extra water. Thin Coconut Milk: Made by soaking the grated coconut meat in water and then squeezing it.
Coconut milk can contain as few as 60 calories per cup in diluted thin form, but as many as 550 calories in undiluted thick milk. Similarly, the fat content can range from 5-57g per serving. It is commonly used in Southeast Asian, South Asian, Caribbean, and other tropical cuisines. It is the go-to milk for a good curry, tikka masala, and a lot of great desserts.
