Skim Milk: Calories, Nutrition Facts, and Health Benefits (2026)

Skim milk contains 83 calories per 1 cup nonfat (245 g), with 8.3 g of protein and 12.3 g of carbohydrates. It has no fat and provides 306 mg of calcium, making it a nutritious choice for those looking to maintain a healthy diet.

This page provides an overview of the nutrition profile of skim milk, focusing on its benefits and how it fits into various dietary goals. It covers key nutrients, blood-sugar impact, and comparisons with other dairy products and alternatives.

Skim Milk Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in skim milk per 1 cup nonfat (245 g) and per 100 g serving.

Values are for 1 cup nonfat (245 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	83	34	4%
Protein	8.3 g	3.4 g	17%
Carbohydrates	12.3 g	5.0 g	4%
Fiber	0.0 g	0.0 g	0%
Sugar	12.3 g	5.0 g	-
Fat	0.5 g	0.2 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	382 mg	156 mg	8%
Calcium	306 mg	125 mg	24%
Vitamin B12	1.23 mcg	0.50 mcg	51%
Sodium	103 mg	42 mg	4%

About 56% of skim milk calories come from carbohydrates, 38% from protein and 5% from fat.

Skim Milk by Health Goal

In this section, we evaluate how skim milk performs against common dietary goals, helping you understand its suitability for your nutritional needs.

Goal	Rating	Why
Weight loss	Good	83 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 4 per serving
Bone health	Good	Provides 306 mg calcium (24% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Good	Good protein source at 8.3 g per serving

Skim Milk and Blood Sugar

Glycemic index: 32. Glycemic load: 4 per serving.

Skim Milk has a glycemic load of about 4 per serving, so it has a modest effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Skim Milk Compares to Other Dairy and Alternatives

The comparison table highlights how skim milk stacks up against other dairy options and plant-based alternatives in terms of calories and nutrients.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Skim Milk	34	3.4	0.2	125
Milk	61	3.1	3.3	113
Greek Yogurt	59	10.3	0.4	110
Almond Milk	15	0.4	1.2	188

Skim Milk Myths, Checked

Skim milk is just watered-down whole milk , False. Skim milk has the fat removed, not water added; it keeps the protein, calcium and most nutrients.

Skim milk has no nutritional value , False. A cup has about 8 g protein and 300 mg calcium for around 83 calories.

How to Track Skim Milk

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log skim milk accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of skim milk?

One cup of skim milk contains 83 calories, making it a low-calorie option compared to whole milk.

Is skim milk good for weight loss?

Skim milk can be beneficial for weight loss due to its low fat content, providing 8.3 g of protein to help keep you feeling full.

Can people with diabetes eat skim milk?

People with diabetes can consume skim milk, as it has a glycemic load of about 4 per serving, indicating a minimal impact on blood sugar levels.

How much calcium is in skim milk?

Skim milk provides 306 mg of calcium per cup, which is essential for bone health and overall bodily functions.

Is skim milk high in sugar?

Skim milk has 12.3 g of sugar per cup, primarily from lactose, which is naturally occurring and not added sugar.

Is skim milk healthier than whole milk?

Skim milk is often considered healthier than whole milk for those looking to reduce fat intake, as it contains no fat while still providing essential nutrients.

Key Takeaways

• Skim milk has 83 calories per 1 cup (245 g).
• It contains 8.3 g of protein, supporting muscle health.
• There is no fat in skim milk, making it a low-fat option.
• Each serving provides 306 mg of calcium, crucial for bone strength.
• Skim milk has a glycemic load of about 4, suitable for diabetics.
• It contains 12.3 g of sugar, primarily from natural lactose.