Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
1% milk Calories
Low-fat milk, rich in protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of 1% milk (244 g) has 102 calories. That works out to 42 calories per 100 g. It contains 12.2 g of carbs, 8.3 g of protein, 2.4 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 46% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
What is 1% milk?
1% milk is cow’s milk with some of its fat removed, leaving it lighter than whole milk while retaining its familiar mild, slightly sweet taste. It is widely sold as a reduced-fat option, especially in North America, and is also used in places where low-fat milk is a common everyday choice.
Its thinner texture works well poured over cereal or oats, stirred into coffee, or used in sauces and baking. It provides protein and calcium, with less fat than whole milk. Choose it if you prefer a lighter-tasting glass of milk; pairing it with fruit or oats makes an easy breakfast.
1% milk Nutrition Facts
Selected: 100 g
42
KCAL / 100G
Carbs
5g
· 2% DV
Protein
3.4g
· 7% DV
Fat
1g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 32% · Fat 21%
1% milk Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
B5
0.36mg · 7% DV
Biotin
1.7µg · 6% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
125mg · 13% DV
Iodine
16µg · 11% DV
Selenium
3.3µg · 6% DV
How Nutritious Is 1% 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.
1% milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 1% milk
To burn the 42 calories in 100 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.
Is 1% milk Processed?
NOVA 3
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 1% milk Contain Allergens?
Contains these allergens:
Which Diets Is 1% 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
1% milk Fat Profile
SATURATED
0.63g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Compare 1% milk
Foods Similar to 1% milk
Frequently Asked Questions About 1% milk
Is 1% milk good for you?
Yes, 1% milk provides protein and calcium while containing less fat than whole milk. It can fit into a balanced diet if you drink milk, though its lower fat content gives it a lighter taste and texture.
What is the difference between 1% milk and whole milk?
The main difference is fat content: 1% milk is leaner, while whole milk tastes richer and feels creamier. That difference can affect how each milk tastes in a glass, coffee, or a recipe.
Is 1% milk the same as skim milk?
No, 1% milk is not skim milk. It contains more milk fat than skim milk, so it generally tastes less watery and feels slightly richer; exact labeling conventions can vary by country.
Is 1% milk lactose-free?
No, ordinary 1% milk still contains lactose, the natural sugar in milk. The 1% describes its fat level, not its lactose content; choose milk specifically labeled lactose-free if you need that option.
Can 1% milk help with weight loss?
It may help lower your calorie intake if you replace whole milk with 1% milk, because it contains less fat. The switch alone does not cause weight loss; what matters is your overall eating pattern.
Can you froth 1% milk for coffee?
Yes, 1% milk can be frothed for coffee. It usually makes a lighter, less creamy foam than whole milk, but cold milk and a well-positioned steam wand can still produce a smooth, usable froth.
Can you use 1% milk instead of whole milk in baking?
Yes, 1% milk can replace whole milk in most baking recipes. The result may be a little less rich or tender because it has less fat, but the substitution usually works without changing the amount of milk.
Can you freeze 1% milk?
Yes, you can freeze 1% milk, but its texture may separate or become slightly grainy after thawing. Thaw it in the refrigerator and shake it well; it works especially well in cooking or smoothies afterward.
How long does 1% milk last after opening?
Opened 1% milk generally keeps for about five to seven days in the refrigerator. Keep it cold with the cap closed, return it promptly after pouring, and follow any shorter use-by guidance on the carton.
Can babies or children drink 1% milk?
Babies under 12 months should not have cow’s milk as their main drink. For older children, the suitable fat level depends on age and dietary needs; ask a pediatrician if you are unsure what to serve.
Have another question about 1% milk?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.