FoodScore
0/ 100
Gooddairy· 1 cup

Milk (skim)

Skim milk earns a 'Good' FoodScore of 62/100, primarily driven by its strong micronutrient profile, particularly Vitamin B12 and calcium, and its minimally processed nature.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Milk (skim) contains 34 kcal per 100 g.
  • Milk (skim) contains 3.4 g of protein per 100 g.
  • Milk (skim) contains 0.2 g of total fat per 100 g (0.1 g saturated).
  • Milk (skim) contains 0 g of added sugar per 100 g.
  • Milk (skim) provides 42 mg of sodium per 100 g.
  • Milk (skim) provides 150 mg of potassium per 100 g.
  • Milk (skim) provides 125 mg of calcium per 100 g.
  • Milk (skim) scores 62/100 on FoodScore (good).
  • Milk (skim) is classified as NOVA 2 (processed culinary ingredient).
  • One cup of skim milk provides 10% of the Daily Value for calcium and 19% for Vitamin B12.
  • With only 34 calories per 100g, skim milk is a low-calorie source of essential nutrients.
  • As a NOVA class 2 food, skim milk is considered a minimally processed culinary ingredient.
  • Skim milk contains 0g of added sugar and only 0.2g of total fat per 100g serving.
  • It offers 3.4g of protein per 100g, contributing to daily protein needs.
  • Scores +29 points above the dairy category average (33/100 across 5088 foods).
Fiber
0g
0% of Daily Value
Protein
3.4g
7% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
42mg
2% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin B12, Riboflavin)+4
Minimally processed (NOVA 2)+8
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 62

Skim milk achieved a 'Good' FoodScore of 62/100, largely due to its favorable nutrient composition and minimal processing. A significant bonus of +8 points was awarded because it falls into NOVA class 2, indicating it is a minimally processed culinary ingredient rather than an ultra-processed food. It also received a +4 bonus for its rich micronutrient content, specifically for providing 19% of the Daily Value for Vitamin B12 and 10% for calcium per 100g. The absence of added sugar and its very low total fat content, with only 0.1g of saturated fat per 100g, also contributed positively to its score by avoiding common penalties. While skim milk is a good source of several vitamins and minerals, it does not contain dietary fiber or omega-3 fatty acids, which could otherwise boost its score. Its sodium content of 42mg per 100g is low and does not incur any penalties. To achieve a higher score, skim milk would need to naturally contain higher levels of a wider range of micronutrients or beneficial compounds like fiber, which is not inherent to dairy.

Health benefits

What the nutrients in milk (skim) actually do for you, grounded in established dietary science.

Supports Bone Health

Skim milk is well-known for its role in supporting bone health due to its high calcium content. A 100g serving provides 125mg of calcium, which is 10% of the Daily Value, making it a significant contributor to daily calcium intake. Calcium is essential for the formation and maintenance of strong bones and teeth, and adequate intake throughout life is emphasized by dietary guidelines to help reduce the risk of osteoporosis. Additionally, skim milk is often fortified with Vitamin D, which is crucial for calcium absorption, further enhancing its bone-supporting properties. While beneficial, calcium absorption can be influenced by other dietary factors.

Aids Muscle Maintenance and Growth

With 3.4g of protein per 100g, skim milk contributes to muscle maintenance and growth. Milk protein is considered a complete protein, meaning it contains all nine essential amino acids necessary for the body to build and repair tissues. This makes it a valuable food for athletes and individuals looking to increase their protein intake, especially after exercise. The protein in skim milk can also contribute to satiety, helping with weight management by promoting a feeling of fullness. While a good source, individual protein needs vary based on activity level and body weight.

Boosts Vitamin B12 Intake

Skim milk is an excellent source of Vitamin B12, providing 19% of the Daily Value per 100g. Vitamin B12 is vital for several bodily functions, including nerve function, red blood cell formation, and DNA synthesis. It plays a crucial role in maintaining a healthy nervous system and preventing a type of anemia called megaloblastic anemia. Adequate intake of Vitamin B12 is particularly important for individuals following vegetarian diets, as it is primarily found in animal products. While skim milk is a good source, some individuals may require additional B12 supplementation.

Contributes to Overall Nutrient Intake

Beyond calcium and Vitamin B12, skim milk provides other essential micronutrients that contribute to overall nutrient intake. It contains magnesium (3% DV) and zinc (4% DV) per 100g, both of which are involved in numerous enzymatic reactions and bodily processes. Magnesium supports muscle and nerve function, blood sugar control, and blood pressure regulation, while zinc is important for immune function and wound healing. The presence of these nutrients makes skim milk a nutrient-dense beverage, offering a range of benefits for general health. However, it should be part of a balanced diet for comprehensive nutrient coverage.

How to eat it

Skim milk is a versatile culinary ingredient commonly consumed as a beverage or incorporated into various dishes in the US diet. It's often enjoyed with breakfast cereals, coffee, or as a standalone drink. Its neutral flavor and low-fat profile make it suitable for both sweet and savory applications, from smoothies and baked goods to sauces and soups. A typical serving size is one cup (240ml), providing a good balance of protein and micronutrients.

Store skim milk in the coldest part of your refrigerator and ensure the cap is tightly sealed to maintain freshness and prevent spoilage.
Use skim milk as a low-calorie base for smoothies, blending it with fruits, vegetables, and a scoop of protein powder for a nutrient-dense meal or snack.
Incorporate skim milk into your cooking to add creaminess and nutritional value to oatmeal, soups, and sauces without significantly increasing fat content.
For a quick and easy protein boost, enjoy a glass of skim milk after a workout to aid in muscle recovery and rehydration.
Consider pairing skim milk with whole grains or fortified cereals to create a balanced breakfast that provides both complex carbohydrates and essential micronutrients.
Things to keep in mind

For most healthy adults, skim milk is safe to consume in normal serving sizes. The primary caution relates to lactose intolerance, a common digestive issue where individuals lack the enzyme lactase to properly digest lactose, the sugar found in milk. This can lead to symptoms like bloating, gas, and diarrhea. Individuals with a dairy allergy should strictly avoid skim milk, as it can trigger severe allergic reactions. There are no widely documented interactions with medications or specific populations for whom skim milk is generally contraindicated, beyond those with lactose intolerance or dairy allergies.

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Reader questions
Is skim milk healthy?
Yes, skim milk is generally considered healthy. It provides essential nutrients like calcium (10% DV per 100g) and Vitamin B12 (19% DV per 100g) with minimal calories (34 per 100g) and very low fat (0.2g total fat). It's a nutrient-dense option that supports bone health and overall well-being as part of a balanced diet.
Is skim milk good for weight loss?
Skim milk can be beneficial for weight loss due to its low calorie count and good protein content (3.4g per 100g). Protein helps promote satiety, which can reduce overall calorie intake. Its low fat and absence of added sugar also make it a favorable choice for managing calorie intake compared to whole milk or sweetened beverages.
Is skim milk processed?
Skim milk is considered a minimally processed food, classified as NOVA class 2. This means it's a culinary ingredient derived directly from a whole food (milk) with minimal alterations, such as the removal of fat. It is not an ultra-processed food, which typically involves many industrial ingredients and additives.
How does skim milk compare to whole milk nutritionally?
Skim milk differs from whole milk primarily in its fat content. Skim milk has virtually no fat (0.2g total fat per 100g), while whole milk contains significantly more. This results in fewer calories in skim milk. Both provide similar amounts of protein, calcium, and other vitamins and minerals, though fat-soluble vitamins like A and D are often added back to skim milk during fortification.
What are some good alternatives to skim milk for those with allergies or intolerances?
For those with lactose intolerance or a dairy allergy, good alternatives to skim milk include fortified plant-based milks such as almond milk, soy milk, oat milk, or rice milk. When choosing an alternative, look for unsweetened varieties fortified with calcium and Vitamin D to match some of skim milk's nutritional benefits.
Can skim milk be used in cooking and baking?
Yes, skim milk is an excellent ingredient for cooking and baking. Its low-fat content makes it suitable for recipes where you want to reduce calories and fat without sacrificing liquid volume or protein. It can be used in sauces, soups, casseroles, and various baked goods like muffins and pancakes, often as a direct substitute for whole milk.
Does skim milk contain added sugar?
No, plain skim milk does not contain added sugar. The sugars present in skim milk are naturally occurring lactose. When purchasing, always check the ingredient list to ensure you are selecting plain, unsweetened skim milk, as flavored varieties often contain significant amounts of added sugars.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-07-01