Calories in Milk, fat free (skim)
Generic food Dairy and Eggs
Milk, fat free (skim) contains 34 kcal per 100 g. A typical serving of 1 cup (244 g) provides about 83 kcal.
Roughly 58% of its calories come from carbohydrates, with 40% from protein and 2% from fat (estimated with general energy factors).
That is less energy than the typical item in dairy and eggs on FoodFactly, where the median is 165 kcal per 100 g across 627 foods.
100 g provides 24% of the Daily Value for Vitamin B12, 10% of the Daily Value for calcium and 10% of the Daily Value for Riboflavin (B2).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 34 kcal | |
| Total fat C | 0.08 g | 0.1% |
| Saturated fat C | 0.049 g | 0.2% |
| Cholesterol C | 3 mg | 1% |
| Sodium C | 41 mg | 2% |
| Total carbohydrates C | 4.9 g | 2% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 5.1 g | |
| Protein C | 3.4 g | 7% |
| Vitamin A C | 64 µg | 7% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.1 µg | 6% |
| Vitamin E C | 0 mg | 0% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.056 mg | 5% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 0.12 mg | 0.7% |
| Vitamin B6 C | 0.058 mg | 3% |
| Folate (B9) C | 2 µg | 0.5% |
| Vitamin B12 C | 0.58 µg | 24% |
| Choline C | 18.2 mg | 3% |
| Calcium C | 132 mg | 10% |
| Iron C | 0 mg | 0% |
| Magnesium C | 12 mg | 3% |
| Phosphorus C | 107 mg | 9% |
| Potassium C | 167 mg | 4% |
| Zinc C | 0.45 mg | 4% |
| Copper C | 0.002 mg | 0.2% |
| Selenium C | 2 µg | 4% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 40%
- Carbohydrates 58%
- Fat 2%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.4 gin the lowest quarter of dairy and eggs (median 10.2 g)
- Sugars5.1 gabove the median for dairy and eggs (median 2.9 g)
- Fat0.08 gin the lowest quarter of dairy and eggs (median 10 g)
- Saturated fat0.049 gin the lowest quarter of dairy and eggs (median 3.5 g)
- Sodium41 mgin the lowest quarter of dairy and eggs (median 218 mg)
- Protein per 100 kcal10.1 gprotein density, useful for comparing foods with different calorie levels
- Water90.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.017 g |
|---|---|
| Polyunsaturated fat C | 0.006 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.005 g |
| SFA 4:0 C | 0.003 g |
| SFA 6:0 C | 0.001 g |
| SFA 8:0 C | 0.001 g |
| SFA 10:0 C | 0.002 g |
| SFA 12:0 C | 0.002 g |
| SFA 14:0 C | 0.008 g |
| SFA 16:0 C | 0.021 g |
| SFA 18:0 C | 0.009 g |
| MUFA 18:1 C | 0.018 g |
| PUFA 18:3 C | 0 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 2 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 64 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 90.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 2 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Milk
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Milk, buttermilk, fluid, cultured, reduced fat | 56 | 4.1 g | 5.3 g | 2 g |
| Milk, imitation, non-soy | 46 | 1.6 g | 5.3 g | 2 g |
| Milk, fluid, nonfat, calcium fortified (fat free or skim) | 35 | 3.4 g | 4.9 g | 0.18 g |
| Milk, filled, fluid, with blend of hydrogenated vegetable oils | 63 | 3.3 g | 4.7 g | 3.5 g |
| Milk, filled, fluid, with lauric acid oil | 63 | 3.3 g | 4.7 g | 3.4 g |
| Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D | 51 | 3.5 g | 5 g | 1.9 g |
| Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D | 56 | 4 g | 5.5 g | 2 g |
| Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | 42 | 3.4 g | 5 g | 0.97 g |
| Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D | 43 | 3.5 g | 5 g | 0.97 g |
| Milk, buttermilk, fluid, cultured, lowfat | 40 | 3.3 g | 4.8 g | 1.1 g |
| Milk, low sodium, fluid | 61 | 3.1 g | 4.5 g | 3.5 g |
| Milk, dry, whole, with added vitamin D Dried or dry | 496 | 26.3 g | 38.4 g | 26.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buttermilk | 43 | 3.5 g | 4.8 g | 1.1 g |
| Kefir, lowfat, plain, LIFEWAY | 43 | 3.8 g | 4.8 g | 1 g |
| Yogurt, nonfat milk, fruit | 46 | 3.6 g | 7.6 g | 0.08 g |
| Kefir | 52 | 3.6 g | 7.5 g | 0.96 g |
| Whey, sweet, fluid | 27 | 0.85 g | 5.1 g | 0.36 g |
| Whey, acid, fluid | 24 | 0.76 g | 5.1 g | 0.09 g |
| Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D | 43 | 3.9 g | 7.5 g | 0.18 g |
| Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener | 43 | 3.9 g | 7.5 g | 0.18 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in milk?
100 g of milk has 34 kcal. 1 cup (244 g): about 83 kcal. Guideline amount per fl oz of beverage (2.5 g): about 1 kcal. 1 fl oz (30.5 g): about 10 kcal.
How much protein is in milk?
Milk contains 3.4 g of protein per 100 g (7% of the 50 g Daily Value), or 8.4 g in 1 cup (244 g). About 40% of its calories come from protein. Compared with other dairy and eggs, that is in the lowest quarter (median 10.2 g).
How many carbs are in milk?
Milk has 4.9 g of total carbohydrates per 100 g, including 0 g of fiber and 5.1 g of sugars.
How much fat is in milk?
Milk contains 0.08 g of fat per 100 g, of which 0.049 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does milk contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (24% DV), calcium (10% DV) and Riboflavin (B2) (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in milk?
100 g contains 41 mg of sodium, 2% of the 2,300 mg Daily Value.
Does milk have the same nutrition not specified and dried or dry?
No. Per 100 g, milk, fat free (skim) has 34 kcal, while milk, dry, whole, with added vitamin D has 496 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2705388. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.