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, phosphorus and selenium.

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 percent 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. It also is cholestrol free. Most of the fat in skim milk are saturated:

  • Total fat: 0.2 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
There is no significant amounts of cholestrol 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 mg 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:

( - g )

calories
KCAL %
carbohydrates
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sugar G
total fat
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saturated fat
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monounsaturated fat G
polyunsaturated fat G
protein
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cholesterol MG
Vitamin A
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Vitamin D
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calcium
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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Vitamin B6
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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Vitamin B12
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Vitamin E
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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choline
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manganese
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zinc
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fluoride
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sodium
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Water G
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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