Skim milk nutrition facts

Skim milk (1 cup, 245 g) has 83 calories, 8.4 g protein, 0 g fiber, 0.2 g fat. It is an excellent source of vitamin B12 (59% DV), calcium (25% DV), riboflavin (25% DV) and a good source of pantothenic acid and vitamin A.

Vitamin B12 59% DV Calcium 25% DV Riboflavin 25% DV Phosphorus 21% DVPantothenic acid 19% DV

Nutrition Facts

Serving size1 cup (245 g)

Calories83

Total Fat 0.2g0.3%

Saturated Fat 0.1g0.6%

Cholesterol 7mg2.4%

Sodium 100mg4.4%

Total Carbohydrate 12.1g4.4%

Dietary Fiber 0g0%

Total Sugars 12.5g

Protein 8.4g17%

Vitamin D 2.69µg13%

Calcium 323mg25%

Iron 0.1mg0.4%

Potassium 409mg8.7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 40%
■ Fat 2%
■ Carbohydrate 58%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.7

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 32 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in skim milk

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	83 kcal	4.2%
ProteinF	8.4 g	17%
Total fatF	0.2 g	0.3%
CarbohydrateF	12.1 g	4.4%
Fiber	0 g	0%
Sugars	12.5 g	no DV
Fats
Saturated fatF	0.1 g	0.6%
Monounsaturated fatF	0 g	no DV
Polyunsaturated fatF	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0 g	no DV
CholesterolF	7 mg	2.4%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.14 mg	11%
Riboflavin (B2)F	0.32 mg	25%
Niacin (B3)F	0.3 mg	1.8%
Pantothenic acid (B5)F	0.95 mg	19%
Vitamin B6F	0.14 mg	8.4%
Folate (DFE)F	5 µg	1.2%
Vitamin B12F	1.42 µg	59%
Vitamin A (RAE)F	157 µg	17%
Vitamin E	0.02 mg	0.2%
Vitamin DF	2.69 µg	13%
Vitamin K	0 µg	0%
CholineF	45 mg	8.1%
Minerals
SodiumF	100 mg	4.4%
CalciumF	323 mg	25%
Iron	0.1 mg	0.4%
MagnesiumF	31 mg	7.3%
PhosphorusF	262 mg	21%
PotassiumF	409 mg	8.7%
ZincF	1.1 mg	10%
CopperF	0 mg	0.5%
ManganeseF	0 mg	0.1%
SeleniumF	4.9 µg	8.9%
Carotenoids
Beta-caroteneF	5 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	222 g	no DV
Amino acids
TryptophanF	0.118 g	no DV
ThreonineF	0.407 g	no DV
IsoleucineF	0.446 g	no DV
LeucineF	0.85 g	no DV
LysineF	0.74 g	no DV
MethionineF	0.228 g	no DV
PhenylalanineF	0.412 g	no DV
ValineF	0.544 g	no DV
HistidineF	0.247 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	34 kcal	1.7%
ProteinF	3.4 g	6.9%
Total fatF	0.1 g	0.1%
CarbohydrateF	4.9 g	1.8%
Fiber	0 g	0%
Sugars	5.1 g	no DV
Fats
Saturated fatF	0 g	0.2%
Monounsaturated fatF	0 g	no DV
Polyunsaturated fatF	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0 g	no DV
CholesterolF	3 mg	1%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.06 mg	4.7%
Riboflavin (B2)F	0.13 mg	10%
Niacin (B3)F	0.1 mg	0.7%
Pantothenic acid (B5)F	0.39 mg	7.8%
Vitamin B6F	0.06 mg	3.4%
Folate (DFE)F	2 µg	0.5%
Vitamin B12F	0.58 µg	24%
Vitamin A (RAE)F	64 µg	7.1%
Vitamin E	0.01 mg	0.1%
Vitamin DF	1.1 µg	5.5%
Vitamin K	0 µg	0%
CholineF	18 mg	3.3%
Minerals
SodiumF	41 mg	1.8%
CalciumF	132 mg	10%
Iron	0 mg	0.2%
MagnesiumF	12 mg	3%
PhosphorusF	107 mg	8.6%
PotassiumF	167 mg	3.6%
ZincF	0.5 mg	4.1%
CopperF	0 mg	0.2%
ManganeseF	0 mg	0%
SeleniumF	2 µg	3.6%
Carotenoids
Beta-caroteneF	2 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	91 g	no DV
Amino acids
TryptophanF	0.048 g	no DV
ThreonineF	0.166 g	no DV
IsoleucineF	0.182 g	no DV
LeucineF	0.347 g	no DV
LysineF	0.302 g	no DV
MethionineF	0.093 g	no DV
PhenylalanineF	0.168 g	no DV
ValineF	0.222 g	no DV
HistidineF	0.101 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	10 kcal	0.5%
ProteinF	1 g	1.9%
Total fatF	0 g	0%
CarbohydrateF	1.4 g	0.5%
Fiber	0 g	0%
Sugars	1.4 g	no DV
Fats
Saturated fatF	0 g	0.1%
Monounsaturated fatF	0 g	no DV
Polyunsaturated fatF	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0 g	no DV
CholesterolF	1 mg	0.3%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.02 mg	1.3%
Riboflavin (B2)F	0.04 mg	2.9%
Niacin (B3)F	0 mg	0.2%
Pantothenic acid (B5)F	0.11 mg	2.2%
Vitamin B6F	0.02 mg	1%
Folate (DFE)F	1 µg	0.1%
Vitamin B12F	0.16 µg	6.9%
Vitamin A (RAE)F	18 µg	2%
Vitamin E	0 mg	0%
Vitamin DF	0.31 µg	1.6%
Vitamin K	0 µg	0%
CholineF	5 mg	0.9%
Minerals
SodiumF	12 mg	0.5%
CalciumF	37 mg	2.9%
Iron	0 mg	0%
MagnesiumF	4 mg	0.8%
PhosphorusF	30 mg	2.4%
PotassiumF	47 mg	1%
ZincF	0.1 mg	1.2%
CopperF	0 mg	0.1%
ManganeseF	0 mg	0%
SeleniumF	0.6 µg	1%
Carotenoids
Beta-caroteneF	1 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	26 g	no DV
Amino acids
TryptophanF	0.014 g	no DV
ThreonineF	0.047 g	no DV
IsoleucineF	0.052 g	no DV
LeucineF	0.098 g	no DV
LysineF	0.086 g	no DV
MethionineF	0.026 g	no DV
PhenylalanineF	0.048 g	no DV
ValineF	0.063 g	no DV
HistidineF	0.029 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #171269 ("Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)"), Foundation Foods #746776.

Skim milk variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Skim milk (this page)	34	3.4	0.1	4.9	5.1	167	0	41
2% reduced fat	50	3.4	1.9	4.9	5.1	159	0.2	39
1% low fat	42	3.4	0.9	5.2	5.2	159	0	39

Compare skim milk with…

Skim milk vs Whole milk

Frequently asked questions

How many calories are in skim milk?

Skim milk has 83 calories per 1 cup (245 g), or 34 calories per 100 g, according to USDA FoodData Central.

How much protein is in skim milk?

8.4 g of protein per 1 cup, which is 17% of the 50 g Daily Value.

What is skim milk rich in?

Per serving, skim milk is richest in Vitamin B12 at 59% of the Daily Value, Calcium (25%), Riboflavin (B2) (25%), Phosphorus (21%).

Is skim milk healthy?

By nutrient density, skim milk scores 55 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More dairy and eggs

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.