Calories in Skim Milk: Per 100 ml, Per Serving & Nutrition Facts
31 kcal per 100 ml · Nutri-Score B
Serving (glass, 200 ml) — 62 kcal · P/F/C 3/0.1/4.8 g
sugar: medium saturated fat: low salt: low fiber: low
Skim milk keeps the protein and calcium of whole milk with almost none of the fat, so it has roughly half the calories.
How many calories in skim milk: per 100 ml and per serving
| Nutrient | Per 100 ml | Serving: glass, 200 ml |
|---|---|---|
| Calories | 31 kcal | 62 kcal |
| Protein | 3 g | 6 g |
| Fat | 0.1 g | 0.2 g |
| incl. saturated | 0.1 g | 0.2 g |
| Carbohydrates | 4.8 g | 9.6 g |
| incl. sugars | 4.8 g | 9.6 g |
| Fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
Values per 100 ml as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 37%fat 3%carbs 60%
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Skim Milk: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, fat level, oil in the pan. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Skimmed milk (100 ml) | 31 | 3 / 0.1 / 4.8 |
| Milk 1.5% (100 ml) | 44 | 3 / 1.5 / 4.7 |
| Lactose-free milk 1.5% (100 ml) | 44 | 3 / 1.5 / 4.7 |
| Milk 2.5% (100 ml) | 52 | 2.9 / 2.5 / 4.7 |
| Milk 3.2% (100 ml) | 60 | 2.9 / 3.2 / 4.7 |
| Baked milk 4% (100 ml) | 67 | 3 / 4 / 4.7 |
| Goat milk (100 ml) | 68 | 3 / 4.1 / 4.5 |
| Milk 6% (100 ml) | 84 | 3 / 6 / 4.7 |
Skim Milk: nutrition highlights
Nutritionally it's mainly a source of energy: 31 kcal per 100 g, 62 kcal per serving.
On the open Nutri-Score algorithm, skim milk gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (glass, 200 ml) is 62 kcal — roughly 20 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Skim Milk
There's no swap in our base that is clearly better at the same calories — skim milk is already one of the better choices in its category.
Skim Milk vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Almond Milk (100 ml) | 24 | 0.5 / 1.9 / 1.5 |
| Skim Milk (100 ml) | 31 | 3 / 0.1 / 4.8 |
| Soy Milk (100 ml) | 40 | 3.2 / 1.8 / 2.8 |
| Oat Milk (100 ml) | 47 | 0.8 / 1.5 / 7.5 |
| Kefir (100 ml) | 51 | 2.9 / 2.5 / 4 |
FAQ
How many calories are in 100 ml of skim milk?
100 ml of skim milk has 31 calories, with 3 g protein, 0.1 g fat and 4.8 g carbohydrates.
How many calories are in a serving of skim milk?
A serving (glass, 200 ml) has 62 calories: 6 g protein, 0.2 g fat and 9.6 g carbs.
What are the macros of skim milk?
Per 100 ml: 3 g protein, 4.8 g carbs and 0.1 g fat. By calories that's about 37% protein, 60% carbs and 3% fat.
How long do you have to walk to burn a serving of skim milk?
About 20 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person — that's the 62 calories in one serving (glass, 200 ml).
How do the calories in skim milk change with the type and cooking method?
Per 100 g it ranges from 31 kcal (skimmed milk) to 84 kcal (milk 6%); skimmed milk itself has 31 kcal.
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