Milk vs. Skim Milk
Nutrition comparison of Milk and Skim Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and skim milk:
- Both milk and skim milk are high in calcium.
- Skim milk has 21.4 times less saturated fat than milk.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk and skim milk contain similar amounts of calories - milk has 50 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, milk is lighter in protein, lighter in carbs and much heavier in fat compared to skim milk per calorie. Milk has a macronutrient ratio of 27:38:35 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Skim Milk | |
|---|---|---|
| Protein | 27% | 40% |
| Carbohydrates | 38% | 58% |
| Fat | 35% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and skim milk are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in milk and skim milk are both made of 100% sugar.
sugar
Milk and skim milk contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Milk and skim milk contain similar amounts of protein - milk has 3.3g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Skim milk has 21.4 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
trans fat
Both milk and skim milk are low in trans fat - milk has 0.09g of trans fat per 100 grams and skim milk does not contain significant amounts.
cholesterol
Both milk and skim milk are low in cholesterol - milk has 8mg of cholesterol per 100 grams and skim milk has 2mg of cholesterol.
Vitamins
Vitamin C
Milk and skim milk contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Milk and skim milk contain similar amounts of Vitamin A - milk has 55ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Milk and skim milk contain similar amounts of Vitamin D - milk has 49iu of Vitamin D per 100 grams and skim milk has 47iu of Vitamin D.
Vitamin E
Milk and skim milk contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Milk and skim milk contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Both milk and skim milk contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Milk | Skim Milk | |
|---|---|---|
| Thiamin | 0.039 MG | 0.045 MG |
| Riboflavin | 0.185 MG | 0.182 MG |
| Niacin | 0.092 MG | 0.094 MG |
| Pantothenic acid | 0.356 MG | 0.357 MG |
| Vitamin B6 | 0.038 MG | 0.037 MG |
| Folate | 5 UG | 5 UG |
| Vitamin B12 | 0.53 UG | 0.5 UG |
Minerals
calcium
Both milk and skim milk are high in calcium. Milk is very similar to milk for calcium - milk has 120mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Milk and skim milk contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Milk and skim milk contain similar amounts of potassium - milk has 140mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and skim milk contain small amounts of alpha linoleic acid (ALA).
| Milk | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| Total | 0.008 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, milk has more linoleic acid than skim milk per 100 grams.
| Milk | Skim Milk | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.002 G |
| Total | 0.066 G | 0.002 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Milk g
()
|
Daily Values (%) |
Skim Milk g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does milk or skim milk contain more calories in 100 grams?Milk and skim milk contain similar amounts of calories - milk has 50 calories in 100g and skim milk has 34 calories.
Is milk or skim milk better for protein?
Milk and skim milk contain similar amounts of protein - milk has 3.3g of protein per 100 grams and skim milk has 3.4g of protein.
Does milk or skim milk have more carbohydrates?
By weight, both milk and skim milk are low in carbohydrates - milk has 4.8g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in milk and skim milk are both made of 100% sugar.
Does milk or skim milk contain more calcium?
Both milk and skim milk are high in calcium. Milk is very similar to milk for calcium - milk has 120mg of calcium in 100 grams and skim milk has 122mg of calcium.