Protein in Skimmed Milk: How Much per 100g and per Portion
Skimmed milk provides 3.5g of protein per 100g. While the amount per 100g is modest, it is a very calorie-efficient protein source, delivering 10.3g of protein for every 100 kcal you consume. This makes it useful for adding protein to your diet with very few additional calories from fat.
CoFID 12-307 · Milk, skimmed, pasteurised, average
What the numbers say
- High protein per calorie. Skimmed milk provides 10.3g of protein for every 100 kcal. Protein accounts for 41% of its total energy, a very high proportion for a liquid food.
- Very low in fat. With only 0.3g of fat and 0.13g of saturates per 100g, skimmed milk is rated ‘low’ for both fat and saturated fat according to UK front-of-pack colour-coding.
- Sugars and salt content. The carbohydrate content of 4.8g per 100g is entirely from naturally occurring sugars, giving it a ‘medium’ rating. Its salt content is low at 0.11g per 100g.
- No dietary fibre. According to the official UK food composition data, this pasteurised skimmed milk contains no dietary fibre.
Skimmed Milk macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 34 kcal 144 kJ |
2% | – |
| Protein | 3.5g | 7% | – |
| Fat | 0.3g | 0% | low |
| of which saturates | 0.1g | 1% | low |
| Carbohydrate | 4.8g | 2% | – |
| of which sugars | 4.8g | 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 skimmed milk by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 3.5g | 34 | 4.8g | 0.3g |
| 200g | 7g | 68 | 9.6g | 0.6g |
| 250g | 8.8g | 85 | 12g | 0.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of skimmed milk for 20g or 30g of protein
- To get 20g of protein from skimmed milk alone, you would need to consume a large volume of 571g, which also provides 194 kcal and 27.4g of carbohydrates.
- Reaching a 30g protein target requires 857g of milk for 291 kcal, making it more practical to combine with other protein sources.
- As this is a liquid product, the weight you measure is the final weight you consume, with no changes from cooking.
How it compares with other egg and dairy foods
The data is for ‘Milk, skimmed, pasteurised, average’. While its protein content of 3.5g per 100g ranks it 20th out of 23 egg and dairy foods on this site, its protein-per-calorie value is very high. It ranks 3rd in its group for protein density, providing more protein per calorie than Cottage Cheese (9.1g per 100 kcal) and Low-Fat Natural Yoghurt (8.4g). Its protein per 100g is the same as semi-skimmed milk but higher than soya milk (2.4g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Skimmed Milk | 3.5g | 34 | 10.3g |
| Soya Milk | 2.4g | 26 | 9.2g |
| Low-Fat Natural Yoghurt | 4.8g | 57 | 8.4g |
| Semi-Skimmed Milk | 3.5g | 46 | 7.6g |
| Cottage Cheese | 9.4g | 103 | 9.1g |
Quick answers
Is skimmed milk a good source of protein?
Skimmed milk contains 3.5g of protein per 100g. While the total amount is modest, it is very protein-dense for its calories, providing 10.3g of protein for every 100 kcal.
How much protein is in a 250g glass of skimmed milk?
A 250g amount of skimmed milk contains 8.8g of protein, 12g of carbohydrates and 85 kcal.
Is skimmed milk high in sugar?
Skimmed milk contains 4.8g of sugars per 100g. Based on UK front-of-pack labelling guidelines, this amount is classified as ‘medium’ for sugars.
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.