Skim milk vs Whole milk: nutrition compared
Skim milk has over 2× the vitamin A of Whole milk per 100 g. Skim milk is lower in calories (34 vs 61 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Skim milk 1 cup (245 g), Whole milk 1 cup (244 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Skim milk / serving | Whole milk / serving | Skim milk / 100 g | Whole milk / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 83 4.2% | 149 7.4% | 34 | 61 |
| Protein (g) | 8.4 17% | 8 16% | 3.4 | 3.3 |
| Total fat (g) | 0.2 0.3% | 7.8 10% | 0.1 | 3.2 |
| Saturated fat (g) | 0.1 0.6% | 4.5 23% | 0 | 1.9 |
| Monounsaturated fat (g) | 0 | 1.7 | 0 | 0.7 |
| Polyunsaturated fat (g) | 0 | 0.3 | 0 | 0.1 |
| Omega-3 (ALA+EPA+DHA) (g) | 0 | 0.03 | 0 | 0.01 |
| Cholesterol (mg) | 7 2.4% | 29 9.8% | 3 | 12 |
| Carbohydrate (g) | 12.1 4.4% | 11.3 4.1% | 4.9 | 4.6 |
| Fiber (g) | 0 0% | 0 0% | 0 | 0 |
| Sugars (g) | 12.5 | 12.3 | 5.1 | 5 |
| Calcium (mg) | 323 25% | 300 23% | 132 | 123 |
| Iron (mg) | 0.1 0.4% | 0.1 0.4% | 0 | 0 |
| Magnesium (mg) | 31 7.3% | 29 6.9% | 12 | 12 |
| Phosphorus (mg) | 262 21% | 246 20% | 107 | 101 |
| Potassium (mg) | 409 8.7% | 366 7.8% | 167 | 150 |
| Sodium (mg) | 100 4.4% | 93 4% | 41 | 38 |
| Zinc (mg) | 1.1 10% | 1 9.3% | 0.5 | 0.4 |
| Copper (mg) | 0 0.5% | 0 0.3% | 0 | 0 |
| Manganese (mg) | 0 0.1% | 0.01 0.4% | 0 | 0 |
| Selenium (µg) | 4.9 8.9% | 4.6 8.4% | 2 | 1.9 |
| Vitamin A (RAE) (µg) | 157 17% | 78 8.7% | 64 | 32 |
| Vitamin C (mg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin D (µg) | 2.69 13% | 2.34 12% | 1.1 | 0.96 |
| Vitamin E (mg) | 0.02 0.2% | 0.12 0.8% | 0.01 | 0.05 |
| Vitamin K (µg) | 0 0% | 0.7 0.6% | 0 | 0.3 |
| Thiamin (B1) (mg) | 0.14 11% | 0.14 11% | 0.06 | 0.06 |
| Riboflavin (B2) (mg) | 0.32 25% | 0.34 26% | 0.13 | 0.14 |
| Niacin (B3) (mg) | 0.3 1.8% | 0.3 1.6% | 0.1 | 0.1 |
| Vitamin B6 (mg) | 0.14 8.4% | 0.15 8.8% | 0.06 | 0.06 |
| Folate (DFE) (µg) | 5 1.2% | 12 3% | 2 | 5 |
| Vitamin B12 (µg) | 1.42 59% | 1.32 55% | 0.58 | 0.54 |
| Choline (mg) | 45 8.1% | 43 7.9% | 18 | 18 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #171269 and #171265.
Frequently asked questions
Which is healthier, Skim milk or Whole milk?
Skim milk has over 2× the vitamin A of Whole milk per 100 g. Skim milk is lower in calories (34 vs 61 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Skim milk scores 55 and Whole milk scores 8. Which is 'healthier' depends on what you need more of.
Which has more protein, Skim milk or Whole milk?
Skim milk: 3.4 g per 100 g for Skim milk vs 3.3 g for Whole milk (8.4 vs 8 g per serving).
Which has fewer calories, Skim milk or Whole milk?
Skim milk: 34 kcal per 100 g for Skim milk vs 61 kcal for Whole milk (83 vs 149 kcal per serving).
Skim milk nutrition facts · Whole milk nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.