Nonfat milk

Dairy

Item Rating: 73/100

1 serving (244 grams) contains 83 calories, 8.4 grams of protein, 0.2 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (244g)

Calories		83.0
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0.0 g
Cholesterol		7.3 mg	2%
Sodium		100.0 mg	4%
Total Carbohydrates		12.0 g	4%
	Dietary Fiber	0 g	0%
	Sugars	12.3 g
protein		8.4 g	16%
Vitamin D		107.4 mcg	537%
Calcium		322.1 mg	24%
Iron		0 mg	0%
Potassium		407.5 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.

USDA FoodData - Nonfat milk Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (2.2%)

Protein: 33 cal (40.3%)

Carbs: 48 cal (57.6%)

About Nonfat milk

Nonfat milk, also known as skim milk, is derived from cow's milk with the cream removed, resulting in a product that contains less than 0.5% fat. Widely used globally, especially in Western cuisines, it is a popular option for individuals seeking a low-calorie, high-protein dairy product. Nonfat milk is an excellent source of calcium, vitamin D, and protein, providing essential nutrients for bone health and muscle maintenance. With approximately 80 calories per cup, it has a lower fat and calorie content compared to whole milk, making it appealing for weight management while retaining important micronutrients.

Health Benefits

• Supports bone health due to its high calcium content (approximately 300 mg per cup).
• Enhances muscle repair and maintenance with its complete protein profile, including 8 grams of protein per cup.
• Vitamin D fortification aids in calcium absorption and boosts immune function.
• Low fat content makes it heart-healthy by reducing saturated fat intake compared to whole milk.
• Contains essential B vitamins that support energy metabolism, such as riboflavin and vitamin B12.

Dietary Considerations

Allergens: Contains milk protein (casein and whey), lactose

Suitable for: Low-fat diet, high-protein diet, vegetarian diet

Not suitable for: Vegan diet, individuals with lactose intolerance, individuals with milk protein allergies

Selection and Storage

Keep refrigerated at or below 40°F and consume by the expiration date. Shake well before use if separation occurs.

Common Questions About Nonfat milk Nutrition

Is nonfat milk high in protein?

Nonfat milk is a good source of protein, providing approximately 8.3 grams of protein per 1-cup (240ml) serving. The protein in nonfat milk is high-quality, containing all essential amino acids necessary for body functions.

Can I have nonfat milk on a keto diet?

Nonfat milk is not ideal for a keto diet as it contains around 12 grams of carbohydrates per 1-cup (240ml) serving, mostly from natural sugars (lactose). Many keto dieters opt for unsweetened almond or coconut milk instead due to their lower carb content.

What are the health benefits of nonfat milk?

Nonfat milk is low in calories (about 83 calories per 1-cup serving), making it suitable for weight management. It’s also a good source of calcium, providing about 25-30% of the daily recommended intake, along with vitamin D, which supports bone health.

How much nonfat milk should I drink in a day?

The recommended serving size is 1 cup (240ml), and adults can have up to 2-3 servings of dairy per day according to dietary guidelines. However, balance is key, so consider your overall diet and calorie needs.

How does nonfat milk compare to whole milk?

Nonfat milk has fewer calories (83 per cup) compared to whole milk (150 calories per cup) and almost no fat (0.2g vs. 8g in whole milk). While both are rich in protein and calcium, nonfat milk is better suited for low-calorie or low-fat diets, while whole milk may be more satisfying for those needing higher energy intake.

Data Sources & Scientific References

1. USDA FoodData - Nonfat milk Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →