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0.3% low-fat milk Calories
High-protein, calcium source, very low fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 0.3% low-fat milk (240 g) has 2 calories. That works out to 1 calories per 100 g. It contains 1.2 g of carbs, 1.2 g of protein, 1.2 g of fat and 1.2 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
0.3% low-fat milk Nutrition Facts
Selected: 1 cup (medium) · 240 g
2
KCAL / 240G
Carbs
1.2g
· 0% DV
Protein
1.2g
· 2% DV
Fat
1.2g
· 2% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 24% · Fat 52%
0.3% low-fat milk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 2 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.46 g | 2% |
| Trans fat | 0.02 g | |
| Sodium | 103 mg | 4% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 1.2 g | 4% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of 0.3% low-fat milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 2 kcal |
| 1 tablespoon (small) | 15 g | 0 kcal |
| 100 g | 100 g | 1 kcal |
| 1 cup (small) | 200 g | 2 kcal |
| 1 bottle (small) | 200 g | 2 kcal |
| 1 cup (large) | 300 g | 3 kcal |
| 1 bottle (large) | 500 g | 5 kcal |
| 1 pack (large) | 1000 g | 10 kcal |
Calculated from 1 calories per 100 g.
Frequently Asked Questions About 0.3% low-fat milk
Is 0.3% low-fat milk the same as skim milk?
It is very close to skim milk, but the exact label category can vary by country. At 0.3% fat, it has little creaminess compared with whole milk; check the local product description if the precise classification matters.
Does 0.3% low-fat milk froth well for coffee?
Yes, 0.3% low-fat milk can froth for coffee. Its foam may feel less creamy than foam made with whole milk, but cold milk and a good steam wand or frother can still produce a fine, stable texture.
Is 0.3% low-fat milk lactose-free?
No, 0.3% low-fat milk is not automatically lactose-free. Reducing the fat does not remove lactose, so people who need to avoid lactose should choose milk specifically labeled lactose-free.
Can you freeze 0.3% low-fat milk?
Yes, you can freeze 0.3% low-fat milk, though it may separate or become slightly grainy after thawing. Thaw it in the refrigerator and shake it well; use it in cooking if the texture is no longer pleasant to drink.
How long does 0.3% low-fat milk last after opening?
Keep 0.3% low-fat milk refrigerated with its cap closed and follow the storage instructions on the carton. Discard it if it develops a sour smell, unusual clumps, or an unexpected change in taste.
Can you boil 0.3% low-fat milk?
Yes, you can heat and boil 0.3% low-fat milk. Watch the pan closely because milk can foam up and spill over; a thin skin may form on the surface as it heats.
Is 0.3% low-fat milk good in cereal?
Yes, 0.3% low-fat milk works well with cereal. It tastes lighter and less creamy than whole milk, so cereal may seem less rich, but it can be used in the same way.
Can babies drink 0.3% low-fat milk?
No, babies under 12 months should not have cow’s milk as their main drink. For older children, very low-fat milk may not be suitable for every age or need; ask your child’s clinician before choosing it.
Can you use 0.3% low-fat milk in baking?
Yes, 0.3% low-fat milk can replace whole milk in most baking recipes. The result may be a little less tender or rich, especially in recipes where milk contributes substantially to the texture.
Does 0.3% low-fat milk help with weight loss?
It does not cause weight loss by itself. Choosing 0.3% low-fat milk instead of whole milk can reduce the fat and energy in a drink or recipe, but the overall eating pattern matters too.
0.3% low-fat milk Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B2
0.43mg · 33% DV
B5
0.84mg · 17% DV
Biotin
4.32µg · 14% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
288mg · 29% DV
Iodine
38µg · 25% DV
Selenium
8.88µg · 16% DV
Potassium ⭐
360mg · 11% DV
Sodium
103mg · 4% DV
0.3% low-fat milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 0.3% low-fat milk
To burn the 2 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 0.3% low-fat milk?
0.3% low-fat milk is cow’s milk with most of its fat removed. It has a mild, clean taste and a thinner, less creamy feel than whole milk. It can be poured over cereal, added to tea or coffee, or used in sauces, soups and baking. In many places it is a familiar everyday drink, served cold or alongside breakfast.
It provides protein and calcium while keeping fat very low, so it suits people who prefer a lighter milk without giving up those nutrients. Use it wherever you want a less rich result, or pair it with oats, fruit or whole-grain cereal for a simple breakfast.
How Nutritious Is 0.3% low-fat milk?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 0.3% low-fat milk Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 0.3% low-fat milk Contain Allergens?
Contains these allergens:
Which Diets Is 0.3% low-fat milk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
0.3% low-fat milk Fat Profile
SATURATED
0.46g
MONOUNSATURATED
0.19g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.