Calories in Skim Milk: Per 100 ml, Per Serving & Nutrition Facts
How many calories in skim milk: per 100 ml and per serving
Figures are for: Skimmed milk
| Nutrient | Per 100 ml | Serving: cup, 240 ml |
|---|---|---|
| Calories | 31 kcal | 74 kcal |
| Energy (kilojoules) | 130 kJ | 311 kJ |
| Protein | 3 g | 7.2 g |
| Fat | 0.1 g | 0.2 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 4.8 g | 12 g |
| incl. sugars | 4.8 g | 12 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
31 kcal (130 kJ) per 100 ml · P/F/C 3/0.1/4.8 g
Serving (cup, 240 ml) — 74 kcal (311 kJ) · Nutri-Score B
Per 100 ml: sugar: medium saturated fat: low salt: low fiber: low
Is skim milk healthy?
Yes. On its nutrient profile, skim milk is a healthy choice: grade B on the open 2023 Nutri-Score algorithm — the best grade any drink except water can get.
For
- Protein: 7.2 g per serving — 13% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving (cup, 240 ml) has 74 kcal, 7.2 g protein, 0.2 g fat and 12 g carbs. Other amounts in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Skim milk keeps the protein and calcium of whole milk with almost none of the fat, so it has roughly half the calories.
protein 37%fat 3%carbs 60%
Vitamins and minerals in skim milk
Per 100 ml, the standouts are vitamin B12 — 0.52 mcg, 22% of the Daily Value; riboflavin — 0.19 mg, 15% of the Daily Value.
| Nutrient | Per 100 ml | Serving: cup, 240 ml | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.05 mg | 0.11 mg | 9% |
| Riboflavin (B2) | 0.19 mg | 0.45 mg | 35% |
| Vitamin B6 | 0.04 mg | 0.09 mg | 5% |
| Vitamin B12 | 0.52 mcg | 1.2 mcg | 52% |
| Potassium | 162 mg | 388 mg | 8% |
| Calcium | 126 mg | 303 mg | 23% |
| Magnesium | 11 mg | 27 mg | 7% |
| Phosphorus | 105 mg | 251 mg | 20% |
| Zinc | 0.44 mg | 1 mg | 9% |
| Selenium | 3.2 mcg | 7.7 mcg | 14% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)” (FDC ID 173432, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 ml; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins. This record has no added vitamins A and D; fortified milk (most US milk) has more — check the label.
Skim Milk calories by volume, 100–500 ml
250 ml of skim milk has 78 calories and 330 ml has 102. The table gives protein, fat and carbs for each amount; for any other amount, type your own into the calculator below.
| Volume | Kcal | P / F / C, g |
|---|---|---|
| 100 ml | 31 | 3 / 0.1 / 4.8 |
| 200 ml | 62 | 6 / 0.2 / 9.6 |
| 240 ml — typical serving | 74 | 7.2 / 0.2 / 12 |
| 250 ml | 78 | 7.5 / 0.3 / 12 |
| 330 ml | 102 | 9.9 / 0.3 / 16 |
| 500 ml | 155 | 15 / 0.5 / 24 |
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Skim Milk: calories by type
“Calories per 100 ml” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 ml | Kcal | P / F / C, g |
|---|---|---|
| Skimmed milk | 31 | 3 / 0.1 / 4.8 |
| Milk 1.5% | 44 | 3 / 1.5 / 4.7 |
| Lactose-free milk 1.5% | 44 | 3 / 1.5 / 4.7 |
| Milk 2.5% | 52 | 2.9 / 2.5 / 4.7 |
| Milk 3.2% | 60 | 2.9 / 3.2 / 4.7 |
| Baked milk 4% | 67 | 3 / 4 / 4.7 |
| Goat milk | 68 | 3 / 4.1 / 4.5 |
| Milk 6% | 84 | 3 / 6 / 4.7 |
How much movement is one serving?
A serving (cup, 240 ml) is 74 kcal — roughly 24 min of easy walking or 9 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.
Skim Milk: swaps and alternatives
No need to swap: skim milk gets grade B, the second-best of five, and nothing is in the red on the per-100 ml traffic light: sugar 4.8 g (red is over 11.25 g), saturated fat 0.1 g (over 2.5 g) and salt 0.1 g (over 0.75 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 240 ml, a typical serving of skim milk.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Skim Milk | B | 74 | 7.2 | 0 |
| Soy Milk | B | 96 | 7.7 | 1 |
Skim Milk vs similar foods: calories compared
| Per 100 ml | Kcal | P / F / C, g |
|---|---|---|
| Almond Milk | 24 | 0.5 / 1.9 / 1.8 |
| Skim Milk | 31 | 3 / 0.1 / 4.8 |
| Oat Milk | 47 | 0.8 / 1.5 / 8.3 |
| Kefir | 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 (cup, 240 ml) has 74 calories: 7.2 g protein, 0.2 g fat and 12 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 24 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person — that's the 74 calories in a serving (cup, 240 ml).
What vitamins and minerals are in skim milk?
Per 100 ml, skim milk is richest in vitamin B12 (0.52 mcg, 22% DV), riboflavin (0.19 mg, 15% DV) — from USDA FoodData Central record 173432.
How do the calories in skim milk change with the type?
Per 100 ml it ranges from 31 kcal (skimmed milk) to 84 kcal (milk 6%).
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