Milk, skim / nonfat (vitamin D fortified)
A cheap way to add protein and calcium to shakes without much fat.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Milk, skim / nonfat for gym-goers
Per 100 g, milk, skim / nonfat (vitamin d fortified) provides 34 kcal, 3.4 g protein, 5 g carbohydrate (0 g fiber, 5 g sugars) and 0.1 g fat (0.1 g saturated). At 10.0 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 cup, about 245 g) comes to roughly 83 kcal and 8.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Milk, skim / nonfat
Skim or nonfat milk has almost all its fat removed, leaving about 34 kcal, 3.4 g of protein and 5 g of milk sugar per 100 g. This entry is vitamin D fortified, as is common in North America, so you get vitamin D on top of the naturally high calcium. A 245 g cup provides roughly 83 kcal and 8 g of protein, about half the energy of whole milk.
In a gym diet
Skim milk is a cheap way to add complete protein, both whey and casein, to shakes, oats and coffee without much fat. On a cut, using it instead of water in protein shakes makes them creamier and adds protein for modest calories. The mix of fast and slow proteins plus carbs makes milk a reasonable post-workout drink, and studies of milk after resistance training have shown favorable results for muscle gain. The sugar in it is lactose, not added sugar.
Preparation and cooking
Measure milk the same way every time, by volume or by weight; one cup is roughly 245 g. Heating it for lattes or porridge doesn't change the calories, but simmering it down concentrates everything into less volume.
Buying and storage
Check whether your milk is fortified, because vitamin D fortification varies by country and brand. Unopened milk keeps until its date in the fridge. Once opened, use it within about a week.
Things to watch
Milk is a major allergen, and many adults worldwide tolerate lactose poorly; lactose-free versions give the same protein. With so little fat, skim leaves some people less full than whole milk does. Avoid raw unpasteurized milk because of the food-safety risks.
Meal ideas
- Cutting shake: whey protein, skim milk, ice and a teaspoon of instant coffee.
- Porridge: rolled oats cooked in skim milk with grated apple and cinnamon.
- Iced protein latte: espresso over skim milk with a scoop of vanilla whey.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (21%).
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 10.0 g | #7 of 18 |
| Protein per 100 g | 3.4 g | #16 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 34 kcal | #1 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Mozzarella, part-skim
254 kcal · P 24.3 · C 2.8 · F 15.9
→Kefir, plain, low-fat
41 kcal · P 3.8 · C 4.5 · F 1
→Parmesan cheese, hard
392 kcal · P 35.8 · C 3.2 · F 25.8
→Egg, whole (raw)
143 kcal · P 12.6 · C 0.7 · F 9.5
→Cottage cheese, full-fat 4%
98 kcal · P 11.1 · C 3.4 · F 4.3
→Ricotta, part-skim
138 kcal · P 11.4 · C 5.1 · F 7.9
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in milk, skim / nonfat?
Milk, skim / nonfat (vitamin D fortified) has about 34 kcal per 100 g, or roughly 83 kcal per 1 cup (245 g).
How much protein is in milk, skim / nonfat?
About 3.4 g of protein per 100 g and 8.3 g per 1 cup. That works out to 10.0 g per 100 kcal, so it's a very protein-dense food.
Is milk, skim / nonfat good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is milk good after a workout?
A cup gives you about 8 g of complete protein along with carbohydrate and fluid. Research on milk drunk after resistance training shows it supports muscle protein synthesis and rehydration. It's a practical, inexpensive option, especially if you don't use protein powder.
Does skim milk have more sugar than whole milk?
Per 100 g, skim milk has slightly more lactose, because taking out the fat leaves a bit more of everything else. The difference is very small. All the sugar in plain milk is naturally occurring lactose, not added sugar.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.