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Skim Milk Calories
High protein, low fat, rich in calcium
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Skim Milk (240 g) has 84 calories. That works out to 35 calories per 100 g. It contains 12 g of carbs, 8.2 g of protein, 0.2 g of fat and 0 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.
What is Skim Milk?
Skim milk is cow’s milk with most of its cream removed. It keeps the mild, familiar taste of milk but has a thinner, lighter feel than whole milk. It’s commonly poured over cereal or oats, stirred into coffee, or used in cooking and baking.
With protein and calcium and very little fat, skim milk can suit people who want a lighter everyday milk. Pair it with fruit or oats for breakfast, or use it in soups and sauces when you want a less rich result; its thinner texture may make some recipes less creamy.
Skim Milk Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
5g
· 2% DV
Protein
3.4g
· 7% DV
Fat
0.1g
· 0% 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 58% · Protein 39% · Fat 3%
Skim Milk Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
Biotin
3.5µg · 12% DV
B5
0.36mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Selenium
2.5µg · 5% DV
How Nutritious Is Skim 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.
Skim Milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Skim Milk
To burn the 35 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 Skim 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 Skim Milk Contain Allergens?
Contains these allergens:
Which Diets Is Skim Milk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Skim Milk Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.01g
Compare Skim Milk
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Frequently Asked Questions About Skim Milk
Is skim milk healthier than whole milk?
Skim milk provides protein and calcium with much less fat than whole milk. Whether it is the better choice depends on your preferences and nutritional needs; its lower fat content does not make it automatically healthier for everyone.
Does skim milk have the same protein as whole milk?
Yes, skim milk retains nearly the same amount of protein as whole milk. Removing the cream mainly reduces the fat, so skim milk can still contribute protein to breakfast, coffee, or a recipe.
Does skim milk have more sugar than whole milk?
No, plain skim milk does not have more natural sugar than whole milk. Both contain lactose, and removing fat does not add sugar. Flavored skim milk may contain added sugar, so it is a different comparison.
Is skim milk good for weight loss?
Skim milk can be a lower-energy alternative to whole milk because much of its fat has been removed. It can fit into a weight-loss eating plan, but drinking it alone does not cause weight loss.
Does skim milk froth well for coffee?
Yes, skim milk can froth well and often makes a large, airy foam for cappuccinos and lattes. The foam is usually less creamy than foam made with whole milk, so the texture differs.
Can you bake with skim milk instead of whole milk?
Yes, skim milk works in many baking recipes as a replacement for whole milk. The finished bread, cake, or sauce may be less rich and tender because the milk contributes less fat.
Can you make yogurt with skim milk?
Yes, skim milk can be used to make yogurt, though the result is usually thinner and less creamy than yogurt made with whole milk. Heating the milk appropriately before adding the culture helps the yogurt set.
Is skim milk lactose-free?
No, ordinary skim milk still contains lactose because removing milk fat does not remove milk sugar. Lactose-free skim milk is a separate option; it is treated to break down the lactose.
How long does skim milk last after opening?
Keep opened skim milk refrigerated and follow the use-by guidance on its carton. Avoid leaving it out at room temperature, and discard it if its smell, taste, or appearance has changed.
Can babies drink skim milk?
No, skim milk should not be a baby's main drink before age one; breast milk or infant formula is appropriate instead. For young children, ask a pediatrician which milk is suitable for their age and health.
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Nutrition data compiled from USDA FoodData Central and scientific sources.