Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)
Whole food · Dairy and Egg Products
Photo: Wikipedia
Skim milk is a clean, watery, and subtly sweet liquid with a thin, non-greasy mouthfeel. It's the result of removing nearly all the fat from whole milk, then fortifying it with vitamins A and D. It offers a potent protein punch for very few calories, making it a staple for lean nutrition.
Calorie split: 39% protein · 55% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love it as a versatile, low-calorie base for everything from cereal and smoothies to coffee and baking. Its clean, mild flavor doesn't overpower other ingredients, and it's a culturally ingrained symbol of wholesome nutrition in many Western diets.
⚠️ Watch-outs & how to enjoy it better
Its thin, watery texture can feel unsatisfying or 'watery' compared to creamier milks. The natural lactose can cause digestive issues for those with lactose intolerance or sensitivity. To counteract this, try lactose-free versions, pair it with a source of fiber or fat (like nuts or oats) to slow sugar absorption, or use it in cooking where heat can slightly reduce lactose content.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- Very low in calories and fat, supporting weight management goals.
- Naturally rich in calcium and often fortified with vitamin D for bone health.
- Provides a good source of phosphorus and potassium.
- Lactose content offers a quick source of energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of 'skimming' milk is ancient, but commercial fat-free milk as we know it was popularized in the early 20th century after the invention of the centrifugal cream separator.
Full nutrition (USDA data · scales with serving)
| Water | 90.4 g |
| Energy | 37.0 kcal |
| Energy | 154 kj |
| Protein | 3.6 g |
| Total lipid (fat) | 0.25 g |
| Ash | 0.78 g |
| Carbohydrate, by difference | 5.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 5.0 g |
| Calcium, Ca | 129 mg |
| Iron, Fe | 0.05 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 104 mg |
| Potassium, K | 171 mg |
| Sodium, Na | 53.0 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 2.2 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.17 mg |
| Niacin | 0.09 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 16.0 mg |
| Vitamin B-12 | 0.39 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 64.0 ug |
| Retinol | 64.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 214 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 49.0 iu |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin D3 (cholecalciferol) | 1.2 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.16 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.16 g |
| Isoleucine | 0.22 g |
| Leucine | 0.35 g |
| Lysine | 0.28 g |
| Methionine | 0.09 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.17 g |
| Valine | 0.24 g |
| Arginine | 0.13 g |
| Histidine | 0.10 g |
| Alanine | 0.12 g |
| Aspartic acid | 0.27 g |
| Glutamic acid | 0.75 g |
| Glycine | 0.08 g |
| Proline | 0.35 g |
| Serine | 0.19 g |
FAQ
Is skim milk the same as nonfat milk?
Yes, the terms are used interchangeably. Both refer to milk from which the cream (fat) has been removed, resulting in less than 0.5% milkfat.
Why is it often fortified with vitamins A and D?
Vitamin A is naturally fat-soluble, so removing the fat also removes most of this vitamin. Fortification restores it. Vitamin D is added to aid calcium absorption, a common practice in many countries.
Does the sugar in skim milk spike blood sugar?
It contains lactose, a natural milk sugar. While it has a moderate glycemic index, the presence of high-quality protein can help moderate the blood sugar response compared to pure sugar sources.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.37 kcal/g · 39% calories from protein · 0.0 g fiber · 5.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.