Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is skim milk?

Is skim milk healthy? Yes, for most people. Skim milk scores 74/100 on the HowHealthyIs Score: 100 g provides 34 kcal, 122 mg calcium and 61 µg vitamin A. Skim milk has the same protein and calcium as whole milk with almost no fat. Source: USDA FoodData Central.

  • Source of protein
  • Source of calcium
  • Low calorie
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Skim milk ranks higher than 74% of them.

Counts in favor (% daily value per 100 kcal)

  • Calcium28%
  • Vitamin A20%
  • Protein20%
  • Potassium10%
  • Magnesium8%
  • Iron0%
  • Vitamin E0%
  • Fiber0%
  • Vitamin C0%

Counts against

  • Saturated fat1%
  • Added sugars0%
  • Sodium5%

Raw NRF9.3: 86 minus 6 = 79. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in skim milk?

Calories83kcal
Protein8.3g
Carbohydrates12g
Fat0.2g
Fiber0g
Sugars12g
Nutrition facts for skim milk. Per 100 g and for the selected portion (245 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories34 kcal83 kcal
Protein3.4 g8.3 g17%
Carbohydrates5 g12 g4%
Fiber0 g0 g0%
Sugars5.1 g12 g
Added sugars0 g0 g0%
Fat<0.1 g0.2 g0%
Saturated fat<0.1 g0.1 g1%
Vitamins
Vitamin A61 µg149 µg17%
Vitamin C0 mg0 mg0%
Vitamin E<0.1 mg<0.1 mg0%
Minerals
Calcium122 mg299 mg23%
Iron<0.1 mg<0.1 mg0%
Potassium156 mg382 mg8%
Magnesium11 mg27 mg6%
Sodium42 mg103 mg4%

Source: USDA FoodData Central, "Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)" (FDC 171269). Values rounded.

Why is skim milk good for you?

  • 299 mg calcium in 1 cup (240 ml), 23% of the daily value. Calcium is needed for the maintenance of normal bones.
  • 149 µg vitamin A in 1 cup (240 ml), 17% of the daily value. Vitamin A contributes to the maintenance of normal vision.
  • 8.3 g protein in 1 cup (240 ml), 17% of the daily value. Protein contributes to the maintenance of muscle mass.

Good ways to use it

  • Coffee, cereal and smoothies
  • Meeting calcium needs

What should you watch out for?

  • Less filling than whole milk for some people.

Similar foods

Skim milk is already one of the most nutrient-dense dairy foods and eggs we cover.

Greek yogurt

59 kcal per 100 g

60

High in protein, Low fat

Kefir

43 kcal per 100 g

76

Source of protein, Source of vitamin A

How does skim milk compare?

Common questions about skim milk

How many calories are in skim milk?
100 g of skim milk has 34 kcal. A typical portion, 1 cup (240 ml) (245 g), has about 83 kcal.
How much protein is in skim milk?
Skim milk has 3.4 g of protein per 100 g, or about 8.3 g in 1 cup (240 ml).
Is skim milk good for weight loss?
Skim milk is low in calories (34 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)", FDC ID 171269. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated
Medical review
Pending. A registered dietitian signs off every food page before launch. Our reviewers

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More: Dairy & eggs ranked, foods high in calcium.