Calories in Skim Milk: Nutrition Facts & Serving Sizes
Per 1 cup (8 fl oz) (245g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A cup of skim milk (245g) contains about 137 calories with 14g of protein and only 0.5g of fat, making it the highest protein-to-calorie milk option. Per 100g, skim milk provides 56 calories with 5.7g of protein, 7.7g of carbs (all from lactose sugar), and 0.2g of fat. This is significantly less fat than whole milk (3.25% fat) while retaining nearly all the protein and calcium. Skim milk contains 199mg of calcium per 100g, covering about 20% of the daily calcium recommendation per cup. It also provides vitamin B12 at 0.6mcg per 100g and riboflavin at 0.2mg per 100g. For anyone tracking macros, skim milk delivers a rare combination of high protein, significant calcium, and low calories. It is commonly used in protein shakes, smoothies, oatmeal, and post-workout drinks.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 container (8 oz) (227g) | 127.1 | 12.9g | 17.5g | 0.5g | 0g |
| 1 container (6 oz) (170g) | 95.2 | 9.7g | 13.1g | 0.3g | 0g |
| 1 cup (8 fl oz) (245g) | 137.2 | 14g | 18.9g | 0.5g | 0g |
| 100g | 56 | 5.7g | 7.7g | 0.2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 56 | 3% |
| Protein | 5.7g | 11% |
| Total Fat | 0.2g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 7.7g | 3% |
| Dietary Fiber | 0g | |
| Sugars | 7.7g | 15% |
| Sodium | 77mg | 3% |
| Cholesterol | 2mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Cholesterol | 2mg | 1% |
| Calcium | 199mg | 15% |
| Iron | 0.1mg | 1% |
| Potassium | 255mg | 5% |
| Vitamin A | 2mcg | 0% |
| Vitamin C | 0.9mg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.6mcg | 25% |
| Magnesium | 19mg | 5% |
| Phosphorus | 157mg | 13% |
| Zinc | 1mg | 9% |
| Selenium | 3.6mcg | 7% |
| Folate | 12mcg | 3% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Skim Milk
Skim milk is the leanest form of dairy milk, removing virtually all fat while preserving the protein, calcium, and other nutrients. For anyone trying to maximize protein intake on a calorie deficit, skim milk provides 14g of protein per cup at only 137 calories, which beats 2% milk (122 cal, 8g protein per cup) on protein density.
The 199mg of calcium per 100g (about 488mg per cup) covers roughly 49% of the daily calcium recommendation. Calcium from dairy is highly bioavailable compared to plant sources. Strong bone density and muscle contraction both depend on adequate calcium intake, making skim milk a practical daily source.
Skim milk contains whey and casein protein in roughly a 20:80 ratio. Whey is fast-digesting and ideal post-workout, while casein is slow-digesting and excellent for overnight recovery. Drinking skim milk after training provides a natural protein blend that supports muscle protein synthesis throughout the recovery period.
The riboflavin (vitamin B2) at 0.2mg per 100g supports energy metabolism from carbs and fats. Vitamin B12 at 0.6mcg per 100g contributes to nerve function and red blood cell production.
Dietary Considerations
Skim milk is naturally gluten-free but is not suitable for those with lactose intolerance or dairy allergies. It is not vegan. Skim milk is not keto-friendly due to its carb content (7.7g per 100g, 18.9g per cup). For weight loss, skim milk is one of the best dairy options due to its high protein and low fat. The lactose content (7.7g of sugar per 100g) should be considered when tracking carbs. Lactose-free skim milk is available for those with mild lactose intolerance.
Daily Intake (100g)
100g of skim milk provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in skim milk?
A cup of skim milk (245g) has about 137 calories. Per 100g, skim milk contains 56 calories. It is the lowest-calorie dairy milk option, significantly lower than whole milk (around 61 cal/100g) and 2% milk (around 50 cal/100g).
Is skim milk good for weight loss?
Yes, skim milk is one of the best dairy choices for weight loss. At only 137 calories per cup with 14g of protein, it fills you up without excess calories. The high protein content supports muscle retention on a calorie deficit.
How much protein in skim milk?
A cup of skim milk (245g) has 14g of protein. Per 100g, skim milk provides 5.7g of protein. This is more protein per calorie than whole milk, 2% milk, or most non-dairy milk alternatives.
Is skim milk better than whole milk for fitness?
It depends on your goals. Skim milk has more protein per calorie, making it better for cutting or when maximizing protein on a calorie budget. Whole milk has more calories and fat, which can be useful for bulking or when you need more total calories.
Is skim milk keto-friendly?
No, skim milk is not keto-friendly. A cup contains 18.9g of carbs, all from natural lactose sugar. This is too high for a standard ketogenic diet. Unsweetened almond milk or coconut milk are better keto options at 1 to 2g of carbs per cup.
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