* The form of milk with the most calories is whole-fat chocolate, with 230 calories per cup.
* Whole milk has 150 to 160, depending on the brand.
* Low-fat has 140, extra-light and most buttermilks have 120.
* The low-cal winner is skim milk, with 90 calories.
* Whole milk is about 3.5 percent fat. This equals nine grams per cup, five grams saturated, which translates into two teaspoons of fat.
* The cholesterol count is 33 milligrams per cup for whole milk, 22 for low-fat and only four for nonfat.
* Milk is an excellent source of calcium, providing about one-third of the USRDA of calcium per cup. Calcium-fortified nonfat milk contains the most calcium, with 500 milligrams per cup. Extra-light has 400, low-fat has about 350 milligrams, and whole milk has 300.
* Labels do not list calcium in milligrams but in percentage of the USRDA. Since the USRDA for calcium is 1,000 milligrams, simply add a zero to the stated percentage to get the number of milligrams.