Nutrition for Skim Milk

Calories, Protein, Vitamins and More


image of skim milk source

Skim Milk Nutrition Summary

One cup of skim milk (245 grams or 0.5 lb) contains 83 calories and 8.3 grams of protein. Skim milk consist of 91% water, 5% carbohydrates, 3% protein, and less than 1% of fat.

Skim milk is an excellent source of many nutrients, including protein, Vitamin A, Vitamin D, calcium, potassium, riboflavin and Vitamin B12. It also contains significant amounts of zinc, selenium and phosphorus.

In one cup of skim milk:

  • Calories: 83
  • Protein: 8.3 g
  • Sugar: 12.5 g
  • Fat: 0.2 g, (Saturated: 0.1 g)
  • Cholesterol: 4.9 mg
  • Sodium: 102.9 mg
There is no significant amounts of dietary fiber in skim milk.

See the Skim Milk Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Milk, nonfat, fluid, with added vitamin A and vitamin D.

Calories in Skim Milk

Skim milk has 83 calories per cup or 34 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

58% of calories in skim milk are from carbohydrates, 40% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 58% of the calories in skim milk are from carbohydrates. The carbs in skim milk are mostly in the form of sugar (100%).

  • Sugar: 12.5 g
There is no significant amounts of dietary fiber or starch in skim milk.

Calories from Fat

A small portion, or 2% the calories in Skim Milk are from fat. Skim milk is very low in total fat, with 0.2 grams per cup. Most of the fat in skim milk are saturated.

Skim milk contains 4.9 mg of cholesterol and no trans-fat.

  • Total fat: 0.2 g
  • Cholesterol: 4.9 mg
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
There is no significant amounts of trans fat or polyunsaturated fat in skim milk.

Calories Similar to Skim Milk

Some other dairy or egg products with similar calories to skim milk by weight:


Protein in Skim Milk

An excellent source of protein, a single cup of Skim Milk contains 17% of recommended daily values or 8.3 grams of protein. In addition, skim milk contains significant amounts of all 9 essential amino acids.

  • Protein: 8.26 g
  • Tryptophan: 0.11 g
  • Threonine: 0.35 g
  • Isoleucine: 0.43 g
  • Leucine: 0.78 g
  • Lysine: 0.69 g
  • Methionine: 0.22 g
  • Phenylalanine: 0.43 g
  • Valine: 0.54 g
  • Histidine: 0.25 g

Protein Similar to Skim Milk

Some other dairy or egg products with similar amounts of protein to skim milk by weight:

Vitamins and Minerals in Skim Milk

An good source of many nutrients, skim milk contains abundant amounts of Vitamin A, calcium, potassium, riboflavin and Vitamin B12. In fact, a single cup of skim milk contains 51% of recommended daily values or 1.2 ug of Vitamin B12. Also an excellent source of riboflavin, a single cup of skim milk contains 41% of recommended daily values or 0.4 milligrams of riboflavin.

Vitamins in skim milk (1 cup):
  • Vitamin a: 149.5 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.4 mg
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Folate: 12.3 ug
  • Vitamin b12: 1.2 ug
Minerals in skim milk (1 cup):
  • Calcium: 298.9 mg
  • Potassium: 382.2 mg
  • Iron: 0.1 mg
  • Magnesium: 27 mg
  • Zinc: 1 mg
  • Selenium: 7.6 ug
  • Phosphorus: 247.5 mg
  • Choline: 38.2 mg
There is no significant amounts of copper, manganese, pantothenic acid, vitamin c, vitamin e or vitamin k in skim milk.

Similar to Skim Milk for Vitamin B12

Here are some other dairy or egg products with similarly abundant amounts of Vitamin B12 to skim milk:

Skim Milk Nutrition Chart

Skim Milk:

( cup - 245g )

calories
83KCAL 4%
carbohydrates
12G 5%
sugar 12G
total fat
0.2G 0%
saturated fat
0.14G 1%
monounsaturated fat 0.05G
polyunsaturated fat 0.01G
protein
8.3G 17%
cholesterol 4.9MG
sodium
103MG 7%
Vitamin A
149UG 21%
Vitamin D
115IU 23%
calcium
299MG 30%
iron
0.07MG 0%
magnesium
27MG 9%
potassium
382MG 17%
thiamin (Vitamin B1)
0.11MG 10%
riboflavin (Vitamin B2)
0.45MG 41%
niacin (Vitamin B3)
0.23MG 2%
Vitamin B6
0.09MG 7%
pantothenic acid (Vitamin B5)
0.87MG 18%
folate (Vitamin B9)
12UG 3%
Vitamin B12
1.2UG 51%
Vitamin E
0.02MG 0%
fluoride
7.6UG 0%
zinc
1MG 13%
choline
38MG 9%
selenium
7.6UG 14%
manganese
0.01MG 0%
copper
0.03MG 3%
phosphorus
247MG 35%
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Skim Milk in Cooking

Skim milk is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of skim milk.

Friends and Relatives of Skim Milk

Foods commonly cooked with skim milk: Other similar relatives:


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