Calories in Milk, fluid, nonfat, calcium fortified (fat free or skim)
Generic food Dairy and Eggs
Milk, fluid, nonfat, calcium fortified (fat free or skim) contains 35 kcal per 100 g. A typical serving of 1 cup (247 g) provides about 86 kcal.
Roughly 56% of its calories come from carbohydrates, with 39% from protein and 5% from fat (estimated with general energy factors).
That is less energy than the typical item in dairy and egg products on FoodFactly, where the median is 181 kcal per 100 g across 310 foods.
100 g provides 16% of the Daily Value for Vitamin B12, 16% of the Daily Value for calcium and 15% of the Daily Value for Vitamin A.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 35 kcal | |
| Total fat ? | 0.18 g | 0.2% |
| Saturated fat ? | 0.12 g | 0.6% |
| Cholesterol ? | 2 mg | 0.7% |
| Sodium ? | 52 mg | 2% |
| Total carbohydrates ? | 4.9 g | 2% |
| Dietary fiber ? | 0 g | 0% |
| Total sugars C | 4.9 g | |
| Protein ? | 3.4 g | 7% |
| Vitamin A C | 137 µg | 15% |
| Vitamin C ? | 1 mg | 1% |
| Vitamin D ? | 1.2 µg | 6% |
| Vitamin E I | 0.01 mg | 0.1% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) ? | 0.036 mg | 3% |
| Riboflavin (B2) ? | 0.14 mg | 11% |
| Niacin (B3) ? | 0.088 mg | 0.5% |
| Vitamin B6 ? | 0.04 mg | 2% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 ? | 0.38 µg | 16% |
| Choline C | 16 mg | 3% |
| Calcium ? | 204 mg | 16% |
| Iron ? | 0.04 mg | 0.2% |
| Magnesium ? | 11 mg | 3% |
| Phosphorus ? | 101 mg | 8% |
| Potassium ? | 166 mg | 4% |
| Zinc ? | 0.4 mg | 4% |
| Copper ? | 0.011 mg | 1% |
| Selenium M | 2.1 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 39%
- Carbohydrates 56%
- Fat 5%
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 egg products (median 9 g)
- Sugars4.9 gabove the median for dairy and egg products (median 4.7 g)
- Fat0.18 gin the lowest quarter of dairy and egg products (median 8.3 g)
- Saturated fat0.12 gin the lowest quarter of dairy and egg products (median 3.3 g)
- Sodium52 mgin the lowest quarter of dairy and egg products (median 129 mg)
- Protein per 100 kcal9.7 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 ? | 0.047 g |
|---|---|
| Polyunsaturated fat ? | 0.007 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.005 g |
| SFA 4:0 ? | 0.009 g |
| SFA 6:0 ? | 0.001 g |
| SFA 8:0 ? | 0.002 g |
| SFA 10:0 ? | 0.004 g |
| SFA 12:0 ? | 0.003 g |
| SFA 14:0 ? | 0.017 g |
| SFA 16:0 ? | 0.053 g |
| SFA 18:0 ? | 0.019 g |
| MUFA 18:1 ? | 0.038 g |
| PUFA 18:3 ? | 0.002 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.007 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (8)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol I | 137 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 47 IU |
| Vitamin D3 (cholecalciferol) I | 1.2 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water ? | 90.8 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 0.77 g |
| Theobromine Z | 0 mg |
| Energy C | 145 kJ |
| Vitamin A, IU C | 458 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 5 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, 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 |
| Milk, dry, nonfat, regular, without added vitamin A and vitamin D Dried or dry | 362 | 36.2 g | 52 g | 0.77 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 |
|---|---|---|---|---|
| Kefir, lowfat, plain, LIFEWAY | 43 | 3.8 g | 4.8 g | 1 g |
| Buttermilk | 43 | 3.5 g | 4.8 g | 1.1 g |
| Whey, sweet, fluid | 27 | 0.85 g | 5.1 g | 0.36 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, acid, fluid | 24 | 0.76 g | 5.1 g | 0.09 g |
| Cream, half and half, fat free | 59 | 2.6 g | 9 g | 1.4 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 |
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 35 kcal. 1 cup (247 g): about 86 kcal. 1 fl oz (30.9 g): about 11 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 (247 g). About 39% of its calories come from protein. Compared with other dairy and egg products, that is in the lowest quarter (median 9 g).
How many carbs are in milk?
Milk has 4.9 g of total carbohydrates per 100 g, including 0 g of fiber and 4.9 g of sugars.
How much fat is in milk?
Milk contains 0.18 g of fat per 100 g, of which 0.12 g is saturated (0.6% 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 (16% DV), calcium (16% DV), Vitamin A (15% DV) and Riboflavin (B2) (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in milk?
100 g contains 52 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, fluid, nonfat, calcium fortified (fat free or skim) has 35 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 169868. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.