1 serving (244 grams) contains 83 calories, 8.3 grams of protein, 0.2 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
83 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 5 mg | 1% | |
| Sodium | 102.0 mg | 4% | |
| Total Carbohydrates | 12.0 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 12.0 g | ||
| protein | 8.3 g | 16% | |
| Vitamin D | 100 mcg | 500% | |
| Calcium | 299 mg | 23% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 382.0 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Non-fat milk
Non-fat milk, often referred to as skim milk, is milk with most of its fat removed, resulting in a fat content of less than 0.5%. It is a widely-consumed dairy product globally and is particularly popular in North America and Europe as part of low-fat diets. Non-fat milk retains essential nutrients like protein, calcium, and vitamins while being significantly lower in calories and saturated fat compared to whole milk. A typical 1-cup (240 mL) serving contains approximately 90 calories, 8 grams of high-quality protein, and 30% of the daily recommended calcium intake. It is also fortified with vitamin D in many countries to support bone health.
Health Benefits
- Supports bone health due to high calcium (30% of the Daily Value per 1 cup) and fortified vitamin D content.
- Aids in muscle repair and growth due to its complete protein profile, with 8 grams of protein per 1-cup serving.
- Helps maintain a low-calorie diet while still providing essential nutrients; non-fat milk contains about 90 calories per cup.
- Contributes to cardiovascular health by being low in saturated fat, reducing overall fat intake compared to whole milk.
- Provides essential B vitamins, including riboflavin and vitamin B12, which support energy metabolism and nerve function.
Dietary Considerations
Selection and Storage
Store non-fat milk in the refrigerator at 34°F to 38°F (1°C to 3°C). Keep it sealed and consume within the expiration date to maintain freshness.
Common Questions About Non-fat milk Nutrition
Is non-fat milk high in protein?
Non-fat milk is relatively high in protein, providing about 8 grams of protein per 1 cup (240 ml). It is a good source of complete protein, containing all nine essential amino acids, making it beneficial for muscle repair and growth.
Can I drink non-fat milk on a keto diet?
Non-fat milk is not ideal for a keto diet because it contains about 12 grams of carbohydrates per 1 cup (240 ml) due to its natural lactose content. Keto diets typically require keeping carbohydrate intake very low, so alternative options like unsweetened almond or coconut milk are preferred.
Are there health benefits or concerns with drinking non-fat milk?
Non-fat milk provides important nutrients like calcium, vitamin D, potassium, and vitamin B12, making it good for bone health and cardiovascular support. However, it is low in fat, which may make it less satiating for some people compared to whole milk. Those with lactose intolerance should avoid it or opt for lactose-free versions.
How much non-fat milk should I drink per day?
Adults can safely consume 1 to 2 cups (240–480 ml) of non-fat milk per day as part of a balanced diet. This aligns with dietary guidelines recommending 2-3 servings of dairy daily for optimal calcium and vitamin D intake.
How does non-fat milk compare to whole milk or plant-based milks?
Non-fat milk has fewer calories (about 90 per cup) and no fat compared to whole milk, which contains around 150 calories and 8 grams of fat per cup. Unlike plant-based milks (e.g., almond, soy), non-fat milk is a natural source of complete protein and vitamin B12. However, plant-based milks may be better for those who are vegan or lactose-intolerant.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
