Verdict
In a 200 ml glass, whole milk has 122 kcal and skim 68. Protein is practically the same (6.4 g vs 6.8 g), and so is calcium — the only thing that really changes is fat (6.6 g vs 0.2 g). So the choice comes down to your calorie budget, not to skim being "more nutritious". One detail: vitamins A and D live in the fat, so skim only keeps them if fortified — check the label.
When to choose Whole milk
- You want more fullness and flavor, and the calories fit your day.
- You're in a bulking phase.
When to choose Skim milk
- You drink several glasses a day and want to save calories.
- You're in a deficit and would rather spend calories on other foods.
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.