Calories in Skim Milk: Full Nutrition Breakdown

Skim milk, also known as fat-free or nonfat milk, has virtually all of its fat removed while retaining the protein, calcium, and other essential nutrients found in whole milk. It is the lowest-calorie option among traditional cow's milk varieties, making it popular with people watching their calorie intake. Here is a complete breakdown of skim milk nutrition by serving size.

Calories by serving size:

Skim milk is typically fortified with vitamins A and D to replace what is lost during fat removal. It remains an excellent source of riboflavin, phosphorus, and vitamin B12.

Frequently Asked Questions (FAQ)

How many calories are in a cup of skim milk?

One cup (245 g) of skim milk contains approximately 83 calories, making it the lowest-calorie traditional milk option. Nearly all of its calories come from carbohydrates (about 59%) and protein (about 40%), with virtually no calories from fat. This is about 66 fewer calories than a cup of whole milk.

How does skim milk compare to whole milk nutritionally?

Skim milk has 83 calories and 0.2 grams of fat per cup compared to 149 calories and 8 grams of fat in whole milk. Despite the significant calorie and fat difference, both varieties provide nearly equal amounts of protein (about 8 grams) and comparable levels of calcium, potassium, and B vitamins. The main nutritional trade-off is that skim milk lacks the fat-soluble vitamins naturally present in milkfat, though these are often added back through fortification.

Does skim milk have the same amount of calcium as whole milk?

Skim milk actually provides slightly more calcium per cup than whole milk — about 299 mg compared to 276 mg. This is because when the fat is removed, the remaining liquid becomes slightly more concentrated in water-soluble nutrients like calcium. Both types cover roughly 21-23% of the recommended daily calcium intake for adults.

Is skim milk watery?

Skim milk does have a thinner consistency and lighter mouthfeel than whole or 2% milk because of the absence of fat. Some people find the taste noticeably less rich, especially when switching directly from whole milk. However, skim milk still retains all the natural milk sugars that contribute to its characteristic mild sweetness.

How much protein is in skim milk?

A cup of skim milk provides about 8.3 grams of high-quality complete protein, which is actually slightly more than the 8 grams in whole milk on a per-cup basis. This makes skim milk an efficient protein source with one of the best protein-to-calorie ratios among dairy milks. Two cups of skim milk deliver nearly 17 grams of protein for only 166 calories.