Skim Milk vs Whole Milk: Calories and Nutrition Compared (2026)

Skim milk has 35 calories and 3.4 g of protein, while whole milk contains 60 calories and 3.3 g of protein. Skim milk is lower in calories and slightly higher in protein.

Skim milk and whole milk are two popular dairy options that differ in nutritional content. This comparison highlights their key differences in calories, protein, fat, and other nutrients.

What Is the Difference Between Skim Milk and Whole Milk?

Skim milk is a dairy product from which most of the fat has been removed, resulting in a lower calorie content. It is often chosen for its lighter texture and lower fat percentage. Whole milk is a dairy product that contains a higher fat content, providing a creamier texture and richer taste. It is less processed than skim milk and retains more of its natural fat.

Skim Milk vs Whole Milk: Nutrition Side by Side

Below is a side-by-side comparison of skim milk and whole milk per 100 g.

Nutrient (per 100 g)	Skim milk (fat-free)	Whole milk
Calories	35 kcal	60 kcal
Protein	3.4 g	3.3 g
Carbs	4.9 g	4.8 g
Sugar	4.9 g	4.8 g
Fat	0.2 g	3.2 g
Fiber	0 g	0 g
Sodium	42 mg	38 mg

Which Is Better, Skim Milk or Whole Milk?

For weight loss: Skim milk has 35 calories, while whole milk has 60 calories. Choosing skim milk can help reduce calorie intake.

For muscle and protein: Skim milk contains 3.4 g of protein, slightly more than whole milk's 3.3 g. Both are good sources of protein.

For low-carb or low-sugar: Skim milk has 4.9 g of carbs and 4.9 g of sugar, while whole milk has 4.8 g of carbs and 4.8 g of sugar. The differences are minimal.

How to Track Skim milk and Whole milk Accurately

Portion sizes and macronutrient content can be easy to misjudge, leading to unintended calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Skim milk has 3.4 g of protein, while whole milk has 3.3 g. Therefore, skim milk has slightly more protein.

Which has fewer calories?

Skim milk has 35 calories, while whole milk has 60 calories. Thus, skim milk is lower in calories.

What is the fat content in skim milk?

Skim milk contains 0.2 g of fat per 100 g.

What is the sugar content in whole milk?

Whole milk contains 4.8 g of sugar per 100 g.

How much sodium is in skim milk?

Skim milk contains 42 mg of sodium per 100 g.

What are the carbohydrate contents of both milks?

Skim milk has 4.9 g of carbs, while whole milk has 4.8 g of carbs per 100 g.

Key Takeaways

• Skim milk has 35 calories per 100 g.
• Whole milk has 60 calories per 100 g.
• Skim milk contains 3.4 g of protein.
• Whole milk contains 3.3 g of protein.
• Skim milk has 0.2 g of fat.
• Whole milk has 3.2 g of fat.