Food guide

Skim Milk

Fat-free cow's milk: the protein, calcium and B12 remain while almost all of the fat is removed.

DairyProtein-Rich

Skim Milk, a nutrient-dense dairy food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of skim milk for fair comparison. Typical serving: 200 g — 68 kcal per 200 g serving.

Nutrition information for Skim Milk
Nutrient	Per 100 g	Per serving (200 g)	Per 100 kcal
Energy	34 kcal	68 kcal	100 kcal
Protein	3.4 g	6.7 g	9.9 g
Carbohydrate	5 g	9.9 g	14.6 g
Fat	0.1 g	0.2 g	0.3 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of skim milk, with a typical serving and FDA Daily Value for adults.

Micronutrients for Skim Milk
Nutrient	Per 100 g	Per serving (200 g)	% DV
Vitamins
Vitamin A	61 µg	122 µg	7%
Vitamin C	0 mg	0 mg	0%
Vitamin D	1.2 µg	2.4 µg	6%
Vitamin E	0.01 mg	0.02 mg	<1%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.045 mg	0.09 mg	4%
Riboflavin	0.18 mg	0.36 mg	14%
Niacin	0.094 mg	0.19 mg	<1%
Vitamin B6	0.037 mg	0.074 mg	2%
Folate	5 µg	10 µg	1%
Vitamin B12	0.5 µg	1 µg	21%
Pantothenic acid	0.36 mg	0.72 mg	7%
Choline	15.6 mg	31.2 mg	3%
Minerals
Calcium	122 mg	244 mg	9%
Iron	0.03 mg	0.06 mg	<1%
Magnesium	11 mg	22 mg	3%
Phosphorus	101 mg	202 mg	8%
Potassium	156 mg	312 mg	3%
Sodium	42 mg	84 mg	2%
Zinc	0.42 mg	0.84 mg	4%
Selenium	3.1 µg	6.2 µg	6%
Copper	0.013 mg	0.026 mg	1%
Manganese	0.003 mg	0.006 mg	<1%

Source: USDA FoodData Central — Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat skim milk?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Fat-free cow's milk: the protein, calcium and B12 remain while almost all of the fat is removed.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Oats, Coffee, Cocoa.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.