How much protein is in skim milk?

One cup of skim milk (245 g) has 8.3 g of protein (83 kcal); 100 g has 3.4 g.

Feast Factsper 100 g

PER 100 GProtein

3.4g

Calories34

Carbohydrate5g

Fiber0g

Sugars5.1g

Fat0.1g

Saturated0.1g

Sodium42 mg

10.0 g protein per 100 kcal · USDA FoodData Central

Protein verdictHigh protein per calorie, but bulky

10.0 g of protein per 100 kcal (40% of its calories), but only 3.4 g per 100 g, so it takes a lot of it.

25 g of protein from skim milk alone takes 735 g (about 3 cups) and 250 kcal.

#31 of 37 in Dairy & cheese for protein per 100 g, #9 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in skim milk per portion
Portion	Protein	kcal	Carbs	Fat
100 g	3.4 g	34	5 g	0.1 g
1 oz (28 g)	1 g	10	1.4 g	0 g
1 cup (245 g)	8.3 g	83	12 g	0.2 g
1 tbsp (15 g)	0.5 g	5	0.8 g	0 g

One cup of skim milk (245 g) is 7% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Most of its calories come from carbohydrate: about 59%.

One cup of skim milk (245 g) also has 13 g of sugars.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than 2% milk, whole milk and fat-free half-and-half and less than nonfat Greek yogurt.

skim milk compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Nonfat Greek yogurt	10.2 g	59	17.3 g
Skim milk	3.4 g	34	10.0 g
2% milk	3.3 g	50	6.6 g
Whole milk	3.1 g	61	5.1 g
Fat-free half-and-half	2.6 g	59	4.4 g

All 200 foods →

Recipes with skim milk

14 recipes in the Feast Mode library use skim milk, macros computed the same way.

Across the 14 library recipes that use it, a serving has 33 g of skim milk on average, which brings 1.1 g of protein: 3% of the dish’s protein. It carries the most in Apple Pie Overnight Oats, at 12% of the protein.

60G
PROTEIN

Cajun Chicken Alfredo

35 min · 603 kcal

57G
PROTEIN

Chicken Bacon Ranch Pasta Salad

40 min · 560 kcal

46G
PROTEIN

Buffalo Chicken Mac and Cheese

60 min · 505 kcal

39G
PROTEIN

Cottage Cheese Mac and Cheese

20 min · 474 kcal

35G
PROTEIN

Apple Pie Overnight Oats

29 min · 494 kcal

35G
PROTEIN

Fluffy Protein Waffles

35 min · 495 kcal

34G
PROTEIN

Tiramisu Overnight Oats

15 min · 421 kcal

24G
PROTEIN

Strawberry Shortcake Protein Mug Cake

15 min · 293 kcal

Questions

How much protein is in a cup of skim milk?

One cup of skim milk (245 g) has 8.3 g of protein and 83 kcal, with 12 g of carbohydrate and 0.2 g of fat.

How much protein is in 100 g of skim milk?

100 g of skim milk has 3.4 g of protein, 34 kcal, 5 g of carbohydrate and 0.1 g of fat (USDA FoodData Central 171269).

Is skim milk a good source of protein?

High protein per calorie, but bulky: 10.0 g of protein per 100 kcal (40% of its calories), but only 3.4 g per 100 g, so it takes a lot of it. Getting 25 g of protein from skim milk alone takes 735 g (about 3 cups) and 250 kcal.

Which has more protein, skim milk or 2% milk?

Skim milk, with 3.4 g of protein per 100 g against 3.3 g for 2% milk. Per 100 kcal: skim milk 10.0 g, 2% milk 6.6 g.

Source: USDA FoodData Central, SR Legacy 171269: “Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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