Foods · Dairy and eggs
Calories in skim milk
Skim milk: about 34 calories per 100 g. A portion of 1 cup (245 g) has about 83 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 34 | 3.4 g | 5 g | 0.1 g |
| 1 cup | 245 g | 83 | 8.3 g | 12.2 g | 0.2 g |
| 1 fl oz | 31 g | 10 | 1 g | 1.5 g | 0 g |
| 1 quart | 980 g | 333 | 33 g | 48.6 g | 0.8 g |
Where the calories come from
- Protein 40%
- Carbs 58%
- Fat 2%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 34 kcal |
| Protein | 3.4 g |
| Carbohydrate | 5 g |
| of which sugars | 5.1 g |
| Fibre | 0 g |
| Fat | 0.1 g |
| of which saturated | 0.1 g |
| Cholesterol | 2 mg |
| Sodium | 42 mg |
| Potassium | 156 mg |
| Calcium | 122 mg |
| Iron | 0 mg |
| Water | 90.8 g |
How it compares with other dairy and eggs
Among the 15 dairy and eggs listed on this site, skim milk ranks number 1 from the lowest in calories per 100 g, and number 11 from the highest in protein per 100 g.
More calories per 100 g
- 2% milk 50 cal
- Egg white 52 cal
- Greek yogurt (plain, nonfat) 59 cal
What 83 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of skim milk (1 cup, 83 calories) equals about 19 minutes of walking or 9 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in skim milk (1 cup)?
About 83 calories (≈). That is 1 cup (245 g) of skim milk, using the USDA reference value of 34 calories per 100 g.
How many calories are in 100 grams of skim milk?
About 34 calories (≈). One ounce (28 g) is about 10 calories.
How much protein is in skim milk?
3.4 g per 100 g, and about 40% of its calories come from protein (≈). A portion of 1 cup has about 8.3 g.
Source
- USDA FoodData Central, SR Legacy: Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) (FDC ID 171269)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
Related guides
- how many calories in a cup of greek yogurtHow many calories in a cup of Greek yogurt?Plain Greek yogurt runs about 59 (nonfat) to 97 (whole milk) calories per 100g, USDA data shows. Unlike regular yogurt, it has no single USDA cup weight.
- how many calories are in chicken breast raw vs cookedHow many calories are in chicken breast, raw vs cooked?Raw chicken breast is about 120 calories per 100 g; cooked (roasted) it is about 165, because cooking drives out water, not energy.
- how many calories are in common foods per 100 gramsCalories in 40 common foods per 100 g, rankedWe ranked 40 common foods by calories per 100 g with USDA data. The spread is about 60-fold, and water content explains most of it. Free CSV included.