Skim Milk vs. Whole Milk
Nutrition comparison of Skim Milk and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and whole milk:
- Both whole milk and skim milk are high in calcium.
- Skim milk has 32.3 times less saturated fat than whole milk.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk has 44% less calories than whole milk - whole milk has 61 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is heavier in protein, much heavier in carbs and much lighter in fat compared to whole milk per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Whole Milk | |
|---|---|---|
| Protein | 40% | 21% |
| Carbohydrates | 58% | 32% |
| Fat | 2% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and skim milk are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in whole milk and skim milk are both made of 100% sugar.
sugar
Whole milk and skim milk contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Whole milk and skim milk contain similar amounts of protein - whole milk has 3.2g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Skim milk has 32.3 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Whole milk and skim milk contain similar amounts of cholesterol - whole milk has 10mg of cholesterol per 100 grams and skim milk has 2mg of cholesterol.
Vitamins
Vitamin A
Whole milk and skim milk contain similar amounts of Vitamin A - whole milk has 46ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Whole milk and skim milk contain similar amounts of Vitamin D - whole milk has 51iu of Vitamin D per 100 grams and skim milk has 47iu of Vitamin D.
Vitamin E
Whole milk and skim milk contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Whole milk and skim milk contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Both skim milk and whole milk contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Skim Milk | Whole Milk | |
|---|---|---|
| Thiamin | 0.045 MG | 0.046 MG |
| Riboflavin | 0.182 MG | 0.169 MG |
| Niacin | 0.094 MG | 0.089 MG |
| Pantothenic acid | 0.357 MG | 0.373 MG |
| Vitamin B6 | 0.037 MG | 0.036 MG |
| Folate | 5 UG | 5 UG |
| Vitamin B12 | 0.5 UG | 0.45 UG |
Minerals
calcium
Both whole milk and skim milk are high in calcium. Skim milk has a little more calcium (8%) than whole milk by weight - whole milk has 113mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Whole milk and skim milk contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Whole milk and skim milk contain similar amounts of potassium - whole milk has 132mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.075 G |
| Total | 0.001 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Whole Milk | |
|---|---|---|
| linoleic acid | 0.002 G | 0.12 G |
| Total | 0.002 G | 0.12 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.
Note: The specific food items compared are: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Skim Milk g
()
|
Daily Values (%) |
Whole 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 whole milk or skim milk contain more calories in 100 grams?Skim milk has 40% less calories than whole milk - whole milk has 61 calories in 100g and skim milk has 34 calories.
Is whole milk or skim milk better for protein?
Whole milk and skim milk contain similar amounts of protein - whole milk has 3.2g of protein per 100 grams and skim milk has 3.4g of protein.
Does whole milk or skim milk have more carbohydrates?
By weight, both whole milk and skim milk are low in carbohydrates - whole milk has 4.8g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in whole milk and skim milk are both made of 100% sugar.
Does whole milk or skim milk contain more calcium?
Both whole milk and skim milk are high in calcium. Skim milk has a little more calcium ( 10%) than whole milk by weight - whole milk has 113mg of calcium in 100 grams and skim milk has 122mg of calcium.