To help you curtail calories you may want to choose fat free or skim milk, which packs in 300 mg of calcium for 0 grams of fat and only 90 calories per 8-ounce serving. Lowfat or 1% is another good option for 2.5 grams of fat and 100 calories per 8-ounce serving. The good news is that fat free and lowfat versions of milk contain the same amount of calcium and other nutrients as whole milk.

See how various versions of milk stack up:

Milk (8 ounces) Calcium (mg) Calories Fat (g) Fat free/Skim 300 90 0 1% Lowfat 300 100 2.5 Reduced Fat (2%) 300 120 5 Whole (3.25%) 300 150 8 1% Lowfat Chocolate Milk 290 160 2.5