Protein in Semi-Skimmed Milk: How Much per 100g and per Portion
Semi-skimmed milk provides 3.5g of protein per 100g. This makes it a useful, everyday source, although not as concentrated in protein as some other dairy products. For every 100 kcal from semi-skimmed milk, you get 7.6g of protein, with protein accounting for 30% of its total energy.
CoFID 12-313 · Milk, semi-skimmed, pasteurised, average
What the numbers say
- Protein per calorie. Semi-skimmed milk contains 7.6g of protein for every 100 kcal. Protein provides 30% of the total energy in this food.
- Front-of-pack profile. Per 100g, semi-skimmed milk is rated ‘medium’ for fat (1.7g), saturated fat (1.07g), and sugars (4.7g). Its salt content is ‘low’ at 0.11g.
- Fibre content. Based on the official UK data for Milk, semi-skimmed, pasteurised, average, this food contains 0.0g of fibre.
Semi-Skimmed Milk macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 46 kcal 195 kJ |
2% | – |
| Protein | 3.5g | 7% | – |
| Fat | 1.7g | 2% | medium |
| of which saturates | 1.1g | 5% | medium |
| Carbohydrate | 4.7g | 2% | – |
| of which sugars | 4.7g | 5% | medium |
| Fibre | 0g | – | – |
| Salt | 0.11g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100ml (drink bands). “Trace” means CoFID reports only a trace amount.
Protein in semi-skimmed milk by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 3.5g | 46 | 4.7g | 1.7g |
| 200g | 7g | 92 | 9.4g | 3.4g |
| 250g | 8.8g | 115 | 11.8g | 4.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of semi-skimmed milk for 20g or 30g of protein
- To get 20g of protein from semi-skimmed milk alone, you would need to consume about 571g, which also contains 263 kcal and 9.7g of fat.
- For a 30g protein target, the amount required increases to 857g, providing 394 kcal and nearly 1g of salt.
- As a pasteurised liquid, its weight does not change with preparation, making it straightforward to measure and track.
How it compares with other egg and dairy foods
Within the egg and dairy foods group on this site, semi-skimmed milk ranks 20th out of 23 for protein content per 100g. Its ranking is better when measured by protein density, placing 12th for protein per 100 kcal. It has the same protein per 100g as skimmed milk (3.5g), but skimmed milk is more protein-dense, offering 10.3g of protein per 100 kcal. Compared to whole milk, it has slightly more protein (3.4g per 100g) for fewer calories. Low-fat natural yoghurt is higher in protein, with 4.8g per 100g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Semi-Skimmed Milk | 3.5g | 46 | 7.6g |
| Low-Fat Natural Yoghurt | 4.8g | 57 | 8.4g |
| Soya Milk | 2.4g | 26 | 9.2g |
| Whole Milk | 3.4g | 63 | 5.4g |
| Skimmed Milk | 3.5g | 34 | 10.3g |
Quick answers
How much protein is in a 250g glass of semi-skimmed milk?
A 250g amount of semi-skimmed milk contains 8.8g of protein, along with 11.8g of carbohydrates and 4.2g of fat.
Is skimmed or semi-skimmed milk better for protein?
Both skimmed and semi-skimmed milk contain 3.5g of protein per 100g. However, skimmed milk has fewer calories, making it more protein-dense (10.3g of protein per 100 kcal vs 7.6g).
What is the sugar content of semi-skimmed milk?
Semi-skimmed milk contains 4.7g of sugars per 100g. This is categorised as ‘medium’ according to the UK’s front-of-pack labelling scheme.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.