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.
Detailed nutritional comparison of milk and skim milk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Milk src
Image of Skim Milk src

Here's an infographic summarizing the nutritional differences between milk and skim milk. marks particularly rich nutrients.


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 26:38:36 and for skim milk, 39:58:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Skim Milk
Protein 26% 39%
Carbohydrates 38% 58%
Fat 36% 3%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Milk or Skim Milk .

Note: The specific food items compared are: 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)) .

Milk g

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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choline
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G Water G
G Starch G
G Alcohol 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.