Calories in skim milk (fat-free milk)
Nonfat, with added vitamins A and D. 34 kcal (142 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Skim milk, also sold as fat-free milk, is cow's milk with almost all the fat removed, leaving 34 kcal (142 kJ) per 100 g. Its energy now comes mainly from lactose (about 5 g) and protein (3.4 g). Removing the fat does not remove the calcium or protein, and this version has vitamins A and D added; vitamin A is fat-soluble and largely leaves with the cream.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 245 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 83 kcal | – |
| Energy | 349 kJ | – |
| Protein | 8.3 g | 17% |
| Total fat | 0.2 g | <1% |
| Saturated | 0.14 g | <1% |
| Monounsaturated | 0.05 g | – |
| Polyunsaturated | 0.01 g | – |
| Cholesterol | 5 mg | 2% |
| Total carbohydrate | 12.2 g | 4% |
| Sugars | 12.47 g | – |
| Fibre | 0 g | 0% |
| Water | 222.6 g | – |
| Vitamins | ||
| Vitamin A | 149.5 µg | 17% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2.9 µg | 15% |
| Vitamin E | 0.025 mg | <1% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.446 mg | 34% |
| Niacin (B3) | 0.23 mg | 1% |
| Pantothenic acid (B5) | 0.875 mg | 17% |
| Vitamin B6 | 0.091 mg | 5% |
| Folate | 12.3 µg | 3% |
| Vitamin B12 | 1.225 µg | 51% |
| Choline | 38.2 mg | 7% |
| Minerals | ||
| Calcium | 298.9 mg | 23% |
| Iron | 0.074 mg | <1% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 247.5 mg | 20% |
| Potassium | 382.2 mg | 8% |
| Sodium | 102.9 mg | 4% |
| Zinc | 1.029 mg | 9% |
| Copper | 0.032 mg | 4% |
| Manganese | 0.007 mg | <1% |
| Selenium | 7.6 µg | 14% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup (240 ml) | 245 | 83 | 349 | 8.3 | 12.2 | 0.2 |
| 1 fl oz (30 ml) | 30.6 | 10 | 44 | 1 | 1.5 | 0 |
Things worth knowing
- A cup (240 ml, 245 g) has about 83 kcal (349 kJ) and 8.3 g of protein. Whole milk has about 149 kcal per cup, 2% milk about 122 and 1% about 102.
- A cup provides about 299 mg of calcium, roughly 23% of the Daily Value, slightly more than whole milk per cup because the non-fat portion is a little more concentrated.
- The 5 g of sugar per 100 g in skim milk is lactose that occurs naturally in milk. It is not added sugar, and flavoured milks are where added sugar appears.
- A cup also supplies about 1.2 µg of vitamin B12, around half the Daily Value, and about 2.9 µg of added vitamin D.
Converting these figures
One 1 cup (240 ml) of skim milk is 83 kcal, which is 349 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 703 g of skim milk to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 23 dairy and egg foods in one table →
Source: USDA FoodData Central, SR Legacy 01085. Values are averages; individual samples vary with variety, growing conditions, and preparation.