In fact, skim milk is one of the richest food sources of calcium, providing around 325 mg per cup. This is even higher than the calcium content of whole milk, which is 306 mg per cup (2, 4).

In bread recipes, nonfat dry milk powder can be used to add nutrients. It also can help increase volume. Be aware, though, that using that too much can actually decrease volume in a baked loaf.

Catering to an aging population in the U.S., Cornell food scientists have devised a nutritious snack made from milk proteins envisioned for people who have trouble swallowing and lactose intolerance.

But cow's milk isn't for everyone as many people "have a dairy allergy or are lactose intolerant," says Michelle Jaelin, a Canadian-based registered dietitian and nutrition expert.

Ultra-filtered milk is also lactose-free, making it a great option for those with intolerance. Ultra-filtered 2% milk has the same number of calories as regular 2% milk but is the clear winner ...