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Skim Milk Nutrition Facts: Is Skim Milk Good for You?
Skim milk is a low-calorie, virtually fat-free beverage that is high in vitamin B12 and a good source of riboflavin. It also provides protein, calcium, and added vitamins A and D. While it contains natural sugars and is low in sodium, its suitability depends on your individual dietary needs and overall eating patterns. The data shown is for nonfat fluid milk with added vitamin A and vitamin D.
Per 100 g · Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)
What stands out in skim milk
- High in vitamin B12. Skim milk is high in vitamin B12, with a 100-gram serving providing 21% of the Daily Value (DV).
- Good source of riboflavin. It is a good source of riboflavin (vitamin B2), supplying 14% of the DV per 100 grams.
- Low in calories and fat. A 100-gram portion contains 34 calories and just 0.08 grams of total fat, which is 0% of the DV for fat.
- Provides protein and calcium. Each 100-gram serving offers about 3 grams of protein (7% DV) and 122 mg of calcium (9% DV).
- Fortified with vitamins A and D. This milk has added vitamin A and vitamin D, providing 7% and 6% of their respective Daily Values per 100 grams.
What to keep in mind
- A 100-gram serving of skim milk contains about 5 grams of total sugars and no dietary fiber.
- It also contains 42 mg of sodium, which is 2% of the Daily Value.
Skim Milk nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 34 kcal | – |
| Protein | 3.4 g | 7% |
| Total fat | 0.08 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Monounsaturated fat | 0.02 g | – |
| Polyunsaturated fat | 0 g | – |
| Cholesterol | 2 mg | 1% |
| Carbohydrate | 5 g | 2% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 5.1 g | – |
| Water | 90.8 g | – |
| Sodium | 42 mg | 2% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 156 mg | 3% |
| Calcium | 122 mg | 9% |
| Iron | 0.03 mg | 0% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 101 mg | 8% |
| Zinc | 0.42 mg | 4% |
| Copper | 0.01 mg | 1% |
| Manganese | 0 mg | 0% |
| Selenium | 3.1 mcg | 6% |
| Vitamin A (RAE) | 61 mcg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1.2 mcg | 6% |
| Vitamin E | 0.01 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.04 mg | 4% |
| Riboflavin (B2) | 0.18 mg | 14% |
| Niacin (B3) | 0.09 mg | 1% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate (DFE) | 5 mcg | 1% |
| Vitamin B12 | 0.5 mcg | 21% |
| Choline | 15.6 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Skim Milk by portion
The nutritional values change with portion size. A standard 1-cup (245 g) serving of skim milk contains 83 calories, about 8 grams of protein, and 12 grams of carbohydrates, including 12.5 grams of total sugars. This serving size has only 0.2 grams of fat. A smaller 1-fluid-ounce portion provides 10 calories and 1 gram of protein, while a full quart contains 333 calories and about 33 grams of protein.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 245 g | 83 | 8.3 g | 12.2 g | 0 g | 0.2 g |
| 1 fl oz | 31 g | 10 | 1 g | 1.5 g | 0 g | 0 g |
| 1 quart | 980 g | 333 | 33.3 g | 49 g | 0 g | 0.8 g |
How skim milk compares with other dairy, egg and plant-milk foods
The nutrition data shown is for fluid, nonfat milk with added vitamins A and D. Among 15 other dairy, egg and plant-milk foods, skim milk ranks lowest for total fat and second lowest for calories. It has the highest amount of sugar and the third-highest carbohydrate content in this group. Per 100 grams, skim milk has fewer calories (34) and less fat (0.08 g) than plain yogurt (61 calories, 3.2 g fat). It provides a similar amount of protein to soy milk (about 3 grams) but significantly more than almond milk (0.4 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Skim Milk | 34 | 3.4 g | 5 g | 0 g | 0.08 g |
| Soy Milk | 54 | 3.3 g | 6.3 g | 0.6 g | 1.8 g |
| Almond Milk | 15 | 0.4 g | 1.3 g | 0.2 g | 0.96 g |
| Egg Whites | 52 | 10.9 g | 0.73 g | 0 g | 0.17 g |
| Plain Yogurt | 61 | 3.5 g | 4.7 g | 0 g | 3.2 g |
Quick answers
How many calories are in a cup of skim milk?
A 1-cup (245 g) serving of skim milk contains 83 calories, according to USDA data.
How much protein is in skim milk?
Skim milk provides 3.4 grams of protein per 100 grams. A 1-cup serving contains about 8 grams of protein.
How much sugar is in skim milk?
There are 5.1 grams of total sugars in 100 grams of skim milk. A 1-cup portion contains 12.5 grams of total sugars and no dietary fiber.
When to talk to a doctor or dietitian
- Skim Milk contains milk, one of the major food allergens in the US. If you have a known or suspected milk allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how skim milk fits your situation.
Last updated October 21, 2026