Calories in skim milk.
34 kcal per 100 g.
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) · SR Legacy (2018-04) · USDA FDC 171269
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 34 kcal | 34 kcal |
| Protein | 3.37 g | 3.37 g |
| Carbohydrates | 4.96 g | 4.96 g |
| Fat | 0.08 g | 0.08 g |
| Fibre | 0 g | 0 g |
| Sugars | 5.09 g | 5.09 g |
| Saturated fat | 0.06 g | 0.06 g |
| Sodium | 42 mg | 42 mg |
| Salt (calculated from sodium) | 0.11 g | 0.11 g |
| Vitamin A (RAE) | 61 ug | 61 ug |
| Vitamin D (D2 + D3) | 1.2 ug | 1.2 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg | 0.01 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.05 mg | 0.05 mg |
| Riboflavin | 0.18 mg | 0.18 mg |
| Niacin | 0.09 mg | 0.09 mg |
| Vitamin B6 | 0.04 mg | 0.04 mg |
| Folate, total | 5 ug | 5 ug |
| Vitamin B12 | 0.5 ug | 0.5 ug |
| Potassium | 156 mg | 156 mg |
| Calcium | 122 mg | 122 mg |
| Phosphorus | 101 mg | 101 mg |
| Magnesium | 11 mg | 11 mg |
| Iron | 0.03 mg | 0.03 mg |
| Zinc | 0.42 mg | 0.42 mg |
| Selenium | 3.1 ug | 3.1 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.01 mg | 0.01 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Skim milk is 34 kcal per 100 g with 0.1 g of fat and 3.4 g of protein — the highest protein of the three dairy rows, because taking the fat out concentrates what is left. It behaves differently for it: it will not foam as densely, and a sauce made with it needs more thickening. The nutrition it loses with the fat is the fat-soluble vitamins, which is why skim milk is usually fortified.
Logging this food
A cup is 245 g and 83 kcal, a fluid ounce 31 g and 10, a quart 980 g and 333. For anyone drinking milk in quantity — a protein shake, a bowl of cereal, several coffees — this is the row where the savings actually accumulate: a litre of skim is 340 kcal against whole milk's 610.
Swaps and alternatives
Whole milk is 61 kcal per 100 g and 2% is 50. Unsweetened almond milk is 15, less than half of skim, but with 1 g of protein or less against skim's 3.4 — it is a different food doing a similar job. Skim is the swap that keeps the protein and drops the fat.