How many calories are in one cup of 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.

How much protein is in one cup of 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. However, the protein in skim milk is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in skim milk?

Skim milk is an excellent source of many nutrients, including protein, Vitamin A, Vitamin D, calcium, potassium, riboflavin and Vitamin B12.

What's similar to skim milk in cooking?

Cottage cheese, butter, unsalted and milk are similar to, or commonly paired with skim milk in cooking and recipes.

Food with Nutrition Similar to Skim Milk

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Summary
Similar dairy
Similar vegan
Other Similar Foods

Skim Milk source

Similar to Skim Milk

Skim Milk is an excellent source of calcium. It also has significant amounts of protein, Vitamin A, Vitamin D, potassium, riboflavin and Vitamin B12. One cup of skim milk contains about 83 calories.

Many foods are similar nutritionally to skim milk, including buttermilk, ricotta cheese, yogurt and vanilla ice cream.

The closest vegan nutritional substitutes to skim milk include soy milk and oat milk.

Unsurprisingly, the nutritional profile of milk is almost identical to skim milk.

We compared the key nutrients in skim milk (calcium, protein, Vitamin A, Vitamin D, potassium, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Buttermilk, Milk, Ricotta Cheese, Yogurt, Vanilla Ice Cream, Feta Cheese, Egg Yolk, Boiled Egg, Half and Half, Fried Egg, Egg, Kefir, Sour Cream, Greek Yogurt, Cheddar Cheese

vegan: Chocolate Ice Cream, Soy Milk, Oat Milk

other: Quarter Pounder

The details of the top 20 foods most nutritionally similar to skim milk are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to skim milk. Buttermilk, milk, ricotta cheese, yogurt and vanilla ice cream are all high in calcium, protein, Vitamin A, Vitamin D, potassium, riboflavin and or Vitamin B12.

Buttermilk

Similarity: > 99%

Buttermilk is also high in calcium and contains some of the same nutrients. Also, buttermilk contains more iron and folate than skim milk.

For 100 grams of skim milk and buttermilk:

Skim Milk (3/8 cup)		Buttermilk (3/8 cup)
122	calcium (MG)	115
3.4	protein (G)	3.2
61	Vitamin A (UG)	47
47	Vitamin D (IU)	52
156	potassium (MG)	135
0.18	riboflavin (MG)	0.17
0.5	Vitamin B12 (UG)	0.46

However, skim milk

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	62
5.1	sugar (G)	4.9
0.06	saturated fat (G)	1.9
61	Vitamin A (UG)	47
47	Vitamin D (IU)	52
0.01	Vitamin E (MG)	0.07
0.03	iron (MG)	0.03
0.05	thiamin (MG)	0.05
0.09	niacin (MG)	0.09
0.36	pantothenic acid (MG)	0.38
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	5
0.5	Vitamin B12 (UG)	0.46

0.999 | 0.999 | 1.31 Complete Comparison:
Buttermilk vs. Skim Milk

Milk

Similarity: > 99%

Milk is also high in calcium and contains some of the same nutrients. Also, milk contains more folate than skim milk.

For 100 grams of skim milk and milk:

Skim Milk (3/8 cup)		Milk (3/8 cup)
122	calcium (MG)	120
3.4	protein (G)	3.3
61	Vitamin A (UG)	55
47	Vitamin D (IU)	49
156	potassium (MG)	140
0.18	riboflavin (MG)	0.19
0.5	Vitamin B12 (UG)	0.53

However, skim milk

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	50
5.1	sugar (G)	5.1
0.06	saturated fat (G)	1.3
0	trans fat (G)	0.09
0	Vitamin C (MG)	0.2
61	Vitamin A (UG)	55
47	Vitamin D (IU)	49
0.01	Vitamin E (MG)	0.03
0.03	iron (MG)	0.02
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.09
0.36	pantothenic acid (MG)	0.36
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	5
0.5	Vitamin B12 (UG)	0.53

0.999 | 0.999 | 1.33 Complete Comparison:
Milk vs. Skim Milk

Ricotta Cheese

Similarity: > 95%

Ricotta cheese is also high in calcium and contains some of the same nutrients. Also, ricotta cheese contains more protein, trans fat and Vitamin A than skim milk.

For 100 grams of skim milk and ricotta cheese:

Skim Milk (3/8 cup)		Ricotta Cheese (3.5 ounces)
122	calcium (MG)	206
3.4	protein (G)	7.5
61	Vitamin A (UG)	120
47	Vitamin D (IU)	10
156	potassium (MG)	219
0.18	riboflavin (MG)	0.3
0.5	Vitamin B12 (UG)	0.85

However, skim milk does contain more Vitamin D than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	150
5.1	sugar (G)	0.27
0.06	saturated fat (G)	6.4
0	trans fat (G)	0.33
61	Vitamin A (UG)	120
47	Vitamin D (IU)	10
0.01	Vitamin E (MG)	0.11
0.03	iron (MG)	0.13
0.05	thiamin (MG)	0.01
0.09	niacin (MG)	0.14
0.36	pantothenic acid (MG)	0.46
0.04	Vitamin B6 (MG)	0.1
5	folate (UG)	4
0.5	Vitamin B12 (UG)	0.85

0.971 | 0.971 | 2.22 Complete Comparison:
Ricotta Cheese vs. Skim Milk

Yogurt

Similarity: > 95%

Yogurt is also high in calcium and contains some of the same nutrients.

For 100 grams of skim milk and yogurt:

Skim Milk (3/8 cup)		Yogurt (5/8 container)
122	calcium (MG)	121
3.4	protein (G)	3.5
61	Vitamin A (UG)	27
47	Vitamin D (IU)	2
156	potassium (MG)	155
0.18	riboflavin (MG)	0.14
0.5	Vitamin B12 (UG)	0.37

However, skim milk does contain more Vitamin A and Vitamin D than yogurt by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	61
5.1	sugar (G)	4.7
0.06	saturated fat (G)	2.1
0	Vitamin C (MG)	0.5
61	Vitamin A (UG)	27
47	Vitamin D (IU)	2
0.01	Vitamin E (MG)	0.06
0.03	iron (MG)	0.05
0.05	thiamin (MG)	0.03
0.09	niacin (MG)	0.08
0.36	pantothenic acid (MG)	0.39
0.04	Vitamin B6 (MG)	0.03
5	folate (UG)	7
0.5	Vitamin B12 (UG)	0.37

0.968 | 0.968 | 1.15 Complete Comparison:
Yogurt vs. Skim Milk

Vanilla Ice Cream

Similarity: > 95%

Vanilla ice cream is also high in calcium and contains some of the same nutrients. Also, vanilla ice cream contains more dietary fiber and Vitamin A than skim milk.

For 100 grams of skim milk and vanilla ice cream:

Skim Milk (3/8 cup)		Vanilla Ice Cream (1.5 serving)
122	calcium (MG)	128
3.4	protein (G)	3.5
61	Vitamin A (UG)	118
47	Vitamin D (IU)	8
156	potassium (MG)	199
0.18	riboflavin (MG)	0.24
0.5	Vitamin B12 (UG)	0.39

However, skim milk does contain more Vitamin D than vanilla ice cream by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	207
0	dietary fiber (G)	0.7
5.1	sugar (G)	21
0.06	saturated fat (G)	6.8
0	Vitamin C (MG)	0.6
61	Vitamin A (UG)	118
47	Vitamin D (IU)	8
0.01	Vitamin E (MG)	0.3
0.03	iron (MG)	0.09
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.12
0.36	pantothenic acid (MG)	0.58
0.04	Vitamin B6 (MG)	0.05
5	folate (UG)	5
0.5	Vitamin B12 (UG)	0.39

0.962 | 0.962 | 1.82 Complete Comparison:
Vanilla Ice Cream vs. Skim Milk

Feta Cheese

Similarity: > 95%

More nutritionally dense than skim milk, feta cheese is also high in calcium and contains some of the same nutrients. Also, feta cheese contains more protein, Vitamin A and iron than skim milk.

For 100 grams of skim milk and feta cheese:

Skim Milk (3/8 cup)		Feta Cheese (5/8 cup)
122	calcium (MG)	493
3.4	protein (G)	14
61	Vitamin A (UG)	125
47	Vitamin D (IU)	16
156	potassium (MG)	62
0.18	riboflavin (MG)	0.84
0.5	Vitamin B12 (UG)	1.7

However, skim milk does contain more Vitamin D and potassium than feta cheese by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	265
5.1	sugar (G)	0
0.06	saturated fat (G)	13
61	Vitamin A (UG)	125
47	Vitamin D (IU)	16
0.01	Vitamin E (MG)	0.18
0.03	iron (MG)	0.65
0.05	thiamin (MG)	0.15
0.09	niacin (MG)	0.99
0.36	pantothenic acid (MG)	0.97
0.04	Vitamin B6 (MG)	0.42
5	folate (UG)	32
0.5	Vitamin B12 (UG)	1.7

0.958 | 0.958 | 5.04 Complete Comparison:
Feta Cheese vs. Skim Milk

Egg Yolk

Similarity: > 95%

More nutritionally dense than skim milk, egg yolk is also high in calcium and contains some of the same nutrients. Also, egg yolk contains more protein, Vitamin A and Vitamin D than skim milk.

For 100 grams of skim milk and egg yolk:

Skim Milk (3/8 cup)		Egg Yolk (6 large)
122	calcium (MG)	129
3.4	protein (G)	16
61	Vitamin A (UG)	381
47	Vitamin D (IU)	218
156	potassium (MG)	109
0.18	riboflavin (MG)	0.53
0.5	Vitamin B12 (UG)	2

However, skim milk does contain more potassium than egg yolk by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	322
5.1	sugar (G)	0.56
0.06	saturated fat (G)	9.6
61	Vitamin A (UG)	381
47	Vitamin D (IU)	218
0.01	Vitamin E (MG)	2.6
0.03	iron (MG)	2.7
0.05	thiamin (MG)	0.18
0.09	niacin (MG)	0.02
0.36	pantothenic acid (MG)	3
0.04	Vitamin B6 (MG)	0.35
5	folate (UG)	146
0.5	Vitamin B12 (UG)	2

0.948 | 0.948 | 6.97 Complete Comparison:
Egg Yolk vs. Skim Milk

Boiled Egg

Similarity: > 90%

More nutritionally dense than skim milk, boiled egg is also high in calcium and contains some of the same nutrients. Also, boiled egg contains more protein, Vitamin A and Vitamin D than skim milk.

For 100 grams of skim milk and boiled egg:

Skim Milk (3/8 cup)		Boiled Egg (3/4 cup)
122	calcium (MG)	50
3.4	protein (G)	13
61	Vitamin A (UG)	149
47	Vitamin D (IU)	87
156	potassium (MG)	126
0.18	riboflavin (MG)	0.51
0.5	Vitamin B12 (UG)	1.1

However, skim milk

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	155
5.1	sugar (G)	1.1
0.06	saturated fat (G)	3.3
61	Vitamin A (UG)	149
47	Vitamin D (IU)	87
0.01	Vitamin E (MG)	1
0.03	iron (MG)	1.2
0.05	thiamin (MG)	0.07
0.09	niacin (MG)	0.06
0.36	pantothenic acid (MG)	1.4
0.04	Vitamin B6 (MG)	0.12
5	folate (UG)	44
0.5	Vitamin B12 (UG)	1.1

0.944 | 0.944 | 3.59 Complete Comparison:
Boiled Egg vs. Skim Milk

Half and Half

Similarity: > 90%

Half and half is also high in calcium and contains some of the same nutrients. Also, half and half contains more trans fat, Vitamin C and Vitamin A than skim milk.

For 100 grams of skim milk and half and half:

Skim Milk (3/8 cup)		Half and Half (3.5 fls)
122	calcium (MG)	107
3.4	protein (G)	3.1
61	Vitamin A (UG)	97
47	Vitamin D (IU)	2
156	potassium (MG)	132
0.18	riboflavin (MG)	0.19
0.5	Vitamin B12 (UG)	0.19

However, skim milk does contain more Vitamin D and Vitamin B12 than half and half by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	131
5.1	sugar (G)	4.1
0.06	saturated fat (G)	7
0	trans fat (G)	0.46
0	Vitamin C (MG)	0.9
61	Vitamin A (UG)	97
47	Vitamin D (IU)	2
0.01	Vitamin E (MG)	0.25
0.03	iron (MG)	0.05
0.05	thiamin (MG)	0.03
0.09	niacin (MG)	0.11
0.36	pantothenic acid (MG)	0.54
0.04	Vitamin B6 (MG)	0.05
5	folate (UG)	3
0.5	Vitamin B12 (UG)	0.19

0.933 | 0.933 | 1.4 Complete Comparison:
Half and Half vs. Skim Milk

Fried Egg

Similarity: > 90%

More nutritionally dense than skim milk, fried egg is also high in calcium and contains some of the same nutrients. Also, fried egg contains more protein, Vitamin A and Vitamin D than skim milk.

For 100 grams of skim milk and fried egg:

Skim Milk (3/8 cup)		Fried Egg (2.25 large)
122	calcium (MG)	62
3.4	protein (G)	14
61	Vitamin A (UG)	219
47	Vitamin D (IU)	88
156	potassium (MG)	152
0.18	riboflavin (MG)	0.5
0.5	Vitamin B12 (UG)	0.97

However, skim milk does contain more than fried egg by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	196
5.1	sugar (G)	0.4
0.06	saturated fat (G)	4.3
0	trans fat (G)	0.04
61	Vitamin A (UG)	219
47	Vitamin D (IU)	88
0.01	Vitamin E (MG)	1.3
0.03	iron (MG)	1.9
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.08
0.36	pantothenic acid (MG)	1.7
0.04	Vitamin B6 (MG)	0.18
5	folate (UG)	51
0.5	Vitamin B12 (UG)	0.97

0.932 | 0.932 | 4.12 Complete Comparison:
Fried Egg vs. Skim Milk

Egg

Similarity: > 90%

More nutritionally dense than skim milk, egg is also high in calcium and contains some of the same nutrients. Also, egg contains more protein, Vitamin A and Vitamin D than skim milk.

For 100 grams of skim milk and egg:

Skim Milk (3/8 cup)		Egg (2 large)
122	calcium (MG)	56
3.4	protein (G)	13
61	Vitamin A (UG)	160
47	Vitamin D (IU)	82
156	potassium (MG)	138
0.18	riboflavin (MG)	0.46
0.5	Vitamin B12 (UG)	0.89

However, skim milk does contain more than egg by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	143
5.1	sugar (G)	0.37
0.06	saturated fat (G)	3.1
0	trans fat (G)	0.04
61	Vitamin A (UG)	160
47	Vitamin D (IU)	82
0.01	Vitamin E (MG)	1.1
0.03	iron (MG)	1.8
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.08
0.36	pantothenic acid (MG)	1.5
0.04	Vitamin B6 (MG)	0.17
5	folate (UG)	47
0.5	Vitamin B12 (UG)	0.89

0.931 | 0.931 | 3.59 Complete Comparison:
Egg vs. Skim Milk

Kefir

Similarity: > 90%

Kefir is also high in calcium and contains some of the same nutrients. Also, kefir contains more Vitamin A than skim milk.

For 100 grams of skim milk and kefir:

Skim Milk (3/8 cup)		Kefir (3/8 cup)
122	calcium (MG)	130
3.4	protein (G)	3.8
61	Vitamin A (UG)	171
47	Vitamin D (IU)	41
156	potassium (MG)	164
0.18	riboflavin (MG)	0.14
0.5	Vitamin B12 (UG)	0.29

However, skim milk does contain more Vitamin B12 than kefir by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	43
5.1	sugar (G)	4.6
0.06	saturated fat (G)	0.66
0	trans fat (G)	0.04
0	Vitamin C (MG)	0.2
61	Vitamin A (UG)	171
47	Vitamin D (IU)	41
0.01	Vitamin E (MG)	0.02
0.03	iron (MG)	0.04
0.05	thiamin (MG)	0.03
0.09	niacin (MG)	0.15
0.36	pantothenic acid (MG)	0.39
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	13
0.5	Vitamin B12 (UG)	0.29

0.93 | 0.93 | 1.42 Complete Comparison:
Kefir vs. Skim Milk

Sour Cream

Similarity: > 90%

Sour cream is also high in calcium and contains some of the same nutrients. Also, sour cream contains more trans fat, Vitamin C and Vitamin A than skim milk.

For 100 grams of skim milk and sour cream:

Skim Milk (3/8 cup)		Sour Cream (8 tbsps)
122	calcium (MG)	101
3.4	protein (G)	2.4
61	Vitamin A (UG)	124
47	Vitamin D (IU)	0
156	potassium (MG)	125
0.18	riboflavin (MG)	0.17
0.5	Vitamin B12 (UG)	0.21

However, skim milk does contain more Vitamin D and Vitamin B12 than sour cream by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	198
5.1	sugar (G)	3.4
0.06	saturated fat (G)	10
0	trans fat (G)	0.8
0	Vitamin C (MG)	0.9
61	Vitamin A (UG)	124
47	Vitamin D (IU)	0
0.01	Vitamin E (MG)	0.38
0.03	iron (MG)	0.07
0.05	thiamin (MG)	0.02
0.09	niacin (MG)	0.09
0.36	pantothenic acid (MG)	0.47
0.04	Vitamin B6 (MG)	0.04
5	folate (UG)	6
0.5	Vitamin B12 (UG)	0.21

0.91 | 0.91 | 1.52 Complete Comparison:
Sour Cream vs. Skim Milk

Greek Yogurt

Similarity: > 90%

Greek yogurt is also high in calcium and contains some of the same nutrients. Also, greek yogurt contains more protein, Vitamin C and Vitamin A than skim milk.

For 100 grams of skim milk and greek yogurt:

Skim Milk (3/8 cup)		Greek Yogurt (1/2 container)
122	calcium (MG)	115
3.4	protein (G)	10
61	Vitamin A (UG)	90
47	Vitamin D (IU)	0
156	potassium (MG)	141
0.18	riboflavin (MG)	0.23
0.5	Vitamin B12 (UG)	0.52

However, skim milk does contain more Vitamin D than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	73
5.1	sugar (G)	3.6
0.06	saturated fat (G)	1.2
0	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
61	Vitamin A (UG)	90
47	Vitamin D (IU)	0
0.01	Vitamin E (MG)	0.04
0.03	iron (MG)	0.04
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.2
0.36	pantothenic acid (MG)	0.47
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	12
0.5	Vitamin B12 (UG)	0.52

0.896 | 0.896 | 1.79 Complete Comparison:
Greek Yogurt vs. Skim Milk

Cheddar Cheese

Similarity: 89%

More nutritionally dense than skim milk, cheddar cheese is also high in calcium and contains some of the same nutrients. Also, cheddar cheese contains more protein, Vitamin A and riboflavin than skim milk.

For 100 grams of skim milk and cheddar cheese:

Skim Milk (3/8 cup)		Cheddar Cheese (3/4 cup)
122	calcium (MG)	710
3.4	protein (G)	23
61	Vitamin A (UG)	337
47	Vitamin D (IU)	24
156	potassium (MG)	76
0.18	riboflavin (MG)	0.43
0.5	Vitamin B12 (UG)	1.1

However, skim milk does contain more Vitamin D and potassium than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	403
5.1	sugar (G)	0.48
0.06	saturated fat (G)	19
61	Vitamin A (UG)	337
47	Vitamin D (IU)	24
0.01	Vitamin E (MG)	0.71
0.03	iron (MG)	0.14
0.05	thiamin (MG)	0.03
0.09	niacin (MG)	0.06
0.36	pantothenic acid (MG)	0.41
0.04	Vitamin B6 (MG)	0.07
5	folate (UG)	27
0.5	Vitamin B12 (UG)	1.1

0.893 | 0.893 | 5.35 Complete Comparison:
Cheddar Cheese vs. Skim Milk

vegan

Chocolate Ice Cream

Similarity: > 90%

Chocolate ice cream is also high in calcium and contains some of the same nutrients. Also, chocolate ice cream contains more dietary fiber and Vitamin C than skim milk.

For 100 grams of skim milk and chocolate ice cream:

Skim Milk (3/8 cup)		Chocolate Ice Cream (1.75 serving)
122	calcium (MG)	109
3.4	protein (G)	3.8
61	Vitamin A (UG)	118
47	Vitamin D (IU)	8
156	potassium (MG)	249
0.18	riboflavin (MG)	0.19
0.5	Vitamin B12 (UG)	0.29

However, skim milk does contain more Vitamin D and Vitamin B12 than chocolate ice cream by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	216
0	dietary fiber (G)	1.2
5.1	sugar (G)	25
0.06	saturated fat (G)	6.8
0	Vitamin C (MG)	0.7
61	Vitamin A (UG)	118
47	Vitamin D (IU)	8
0.01	Vitamin E (MG)	0.3
0.03	iron (MG)	0.93
0.05	thiamin (MG)	0.04
0.09	niacin (MG)	0.23
0.36	pantothenic acid (MG)	0.55
0.04	Vitamin B6 (MG)	0.06
5	folate (UG)	16
0.5	Vitamin B12 (UG)	0.29

0.944 | 0.944 | 2 Complete Comparison:
Chocolate Ice Cream vs. Skim Milk

Soy Milk

Similarity: > 90%

Soy milk is also high in calcium and contains some of the same nutrients. Also, soy milk contains more dietary fiber and Vitamin B12 than skim milk.

For 100 grams of skim milk and soy milk:

Skim Milk (3/8 cup)		Soy Milk (3/8 cup)
122	calcium (MG)	123
3.4	protein (G)	2.6
61	Vitamin A (UG)	55
47	Vitamin D (IU)	0
156	potassium (MG)	122
0.18	riboflavin (MG)	0.18
0.5	Vitamin B12 (UG)	0.85

However, skim milk does contain more Vitamin D and pantothenic acid than soy milk by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	43
0	dietary fiber (G)	0.2
5.1	sugar (G)	3.7
0.06	saturated fat (G)	0.21
61	Vitamin A (UG)	55
47	Vitamin D (IU)	0
0.01	Vitamin E (MG)	0.11
0.03	iron (MG)	0.42
0.05	thiamin (MG)	0.03
0.09	niacin (MG)	0.43
0.36	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0.03
5	folate (UG)	9
0.5	Vitamin B12 (UG)	0.85

0.913 | 0.913 | 1.25 Complete Comparison:
Soy Milk vs. Skim Milk

Oat Milk

Similarity: > 90%

Oat milk is also high in calcium and contains some of the same nutrients. Also, oat milk contains more dietary fiber than skim milk.

For 100 grams of skim milk and oat milk:

Skim Milk (3/8 cup)		Oat Milk (about 3/8 cup)
122	calcium (MG)	125
3.4	protein (G)	1.3
61	Vitamin A (UG)	0
47	Vitamin D (IU)	33
156	potassium (MG)	35
0.18	riboflavin (MG)	0.14
0.5	Vitamin B12 (UG)	0.38

However, skim milk does contain more protein, Vitamin A, potassium, thiamin and pantothenic acid than oat milk by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	38
0	dietary fiber (G)	0.8
5.1	sugar (G)	2.1
0.06	saturated fat (G)	0
61	Vitamin A (UG)	0
47	Vitamin D (IU)	33
0.01	Vitamin E (MG)	0
0.03	iron (MG)	0.3
0.05	thiamin (MG)	0
0.09	niacin (MG)	0
0.36	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
5	folate (UG)	0
0.5	Vitamin B12 (UG)	0.38

0.895 | 0.895 | 0.82 Complete Comparison:
Oat Milk vs. Skim Milk

other

Quarter Pounder

Similarity: 89%

More nutritionally dense than skim milk, quarter pounder is also high in calcium and contains some of the same nutrients. Also, quarter pounder contains more dietary fiber, protein and Vitamin C than skim milk.

For 100 grams of skim milk and quarter pounder:

Skim Milk (3/8 cup)		Quarter Pounder (5/8 burger)
122	calcium (MG)	84
3.4	protein (G)	14
61	Vitamin A (UG)	0
47	Vitamin D (IU)	0
156	potassium (MG)	227
0.18	riboflavin (MG)	0.34
0.5	Vitamin B12 (UG)	1.3

However, skim milk does contain more Vitamin A, Vitamin D, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

34	calories (KCAL)	244
0	dietary fiber (G)	1.6
5.1	sugar (G)	5.1
0.06	saturated fat (G)	4
0	Vitamin C (MG)	0.9
61	Vitamin A (UG)	0
47	Vitamin D (IU)	0
0.01	Vitamin E (MG)	0
0.03	iron (MG)	2.4
0.05	thiamin (MG)	0.18
0.09	niacin (MG)	4.5
0.36	pantothenic acid (MG)	0
0.04	Vitamin B6 (MG)	0
5	folate (UG)	56
0.5	Vitamin B12 (UG)	1.3

0.892 | 0.892 | 3.23 Complete Comparison:
Quarter Pounder vs. Skim Milk

Other Nutritional Substitutes

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