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Skim milk calories and nutrition facts
100 grams of skim milk contains 34 calories, with 3.4 g of protein, 5 g of carbohydrate and 0.1 g of fat. It provides 5.1 g of sugar per 100 g. Most of its calories come from carbohydrate.
Skimmed milk keeps all the protein of whole milk and removes almost all the fat: a cup is about 83 calories against roughly 150 for whole. That makes it one of the cheapest protein-per-calorie drinks available. It is thinner in tea and coffee, and it will not make a satisfying latte — that is the fat you removed.
Where the calories come from
Protein 39% Carbs 58% Fat 3%
How skim milk compares
Per 100 g, against the closest dairy in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Skim milk | 34 kcal | 3.4 g | 5 g | 0.1 g |
| Lowfat cultured buttermilk | 40 kcal | 3.3 g | 4.8 g | 1.1 g |
| Lifeway lowfat plain kefir | 43 kcal | 3.8 g | 4.8 g | 1 g |
| Non-fat vanilla yogurt (low-calorie sweetener) | 43 kcal | 3.9 g | 7.5 g | 0.2 g |
| Semi-skimmed milk | 46 kcal | 3.3 g | 4.9 g | 1.5 g |
Nutrition facts for skim milk
| Nutrient | Per 100 g | Per 1 cup (240 ml) |
|---|---|---|
| Calories | 34 kcal | 83 kcal |
| Protein | 3.4 g | 8 g |
| Carbohydrate | 5 g | 12 g |
| Fat | 0.1 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugar | 5.1 g | 12 g |
| Saturated fat | 0.1 g | 0 g |
| Salt | 0.1 g | 0 g |
Print an EU-style nutrition label for skim milk — per 100 g and per portion.
Vitamins and minerals in skim milk
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin B12 | 0.5 µg | 21% |
| Riboflavin (B2) | 0.18 mg | 14% |
| Calcium | 122 mg | 9% |
| Phosphorus | 101 mg | 8% |
| Vitamin A | 61 µg | 7% |
| Selenium | 3.1 µg | 6% |
| Vitamin D | 1.2 µg | 6% |
| Zinc | 0.42 mg | 4% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common skim milk servings
How many calories in a portion of skim milk — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 fl oz (31 g) | 11 kcal | 1 g | 2 g | 0 g |
| 100 g (100 g) | 34 kcal | 3 g | 5 g | 0 g |
| 1 cup (245 g) | 83 kcal | 8 g | 12 g | 0 g |
| 1 quart (980 g) | 333 kcal | 33 g | 49 g | 1 g |
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Related guides
Frequently asked questions
How many calories are in skim milk?
Skim milk has 34 calories per 100 grams. A typical serving of 1 cup (240 ml) (245 g) has about 83 calories.
How much protein is in skim milk?
Skim milk contains 3.4 g of protein per 100 g, or about 8 g per 1 cup (240 ml).
How much sugar is in skim milk?
Skim milk contains 5.1 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is skim milk low in carbs?
Yes by the numbers: Skim milk has 5 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is skim milk low in calories?
Compared with other dairy it is: 34 kcal per 100 g versus a category median of 196.5 kcal.
Are these skim milk calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #171269 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
