Is skim milk good for weight loss?

Skim milk is a low-calorie, high-protein beverage, with only 34 calories and 3.4g of protein per 100g. Its protein content can help with satiety, which may support weight management efforts.

Is skim milk good for people with diabetes?

Skim milk contains no added sugar and is a good source of protein. These factors can contribute to better blood sugar control compared to beverages with added sugars, making it a suitable choice for individuals managing diabetes.

Is skim milk considered ultra-processed?

Skim milk is classified as NOVA Class 2, meaning it is minimally processed. This indicates it has undergone only slight modifications, such as skimming, without the addition of unhealthy substances or extensive processing.

Is skim milk good for building muscle?

Yes, skim milk is a good source of protein, providing 3.4g per 100g. Protein is essential for muscle repair and growth, making skim milk a beneficial beverage for those looking to build muscle.

dairy · Serving 1 cup

Milk (skim)

Skim milk scores a Good 62/100 on FoodScore. It is a good source of protein and essential micronutrients like Vitamin B12 and Riboflavin, with minimal saturated fat and no added sugar.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Micronutrients (Vitamin B12, Riboflavin)+4
Minimally processed (NOVA 2)+8

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	34 kcal	—
Total fat	0.2 g	0%
Saturated fat	0.1 g	1%
Trans fat	0 g	—
Fiber	0 g	0%
Protein	3.4 g	7%
Added sugar	0 g	0%
Sodium	42 mg	2%
Potassium	150 mg	3%
Calcium	125 mg	10%
Iron	0 mg	0%
Magnesium	11 mg	3%
Phosphorus	101 mg	8%
Zinc	0.4 mg	4%
Vitamin A	6 %	6%
Vitamin C	0 %	0%
Vitamin D	5 %	5%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	19 %	19%
Folate	0 %	0%
Riboflavin	14 %	14%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Cottage cheese (low-fat)

dairy

71Good

Greek yogurt (plain, nonfat)

dairy

70Good

Greek yogurt (plain, whole milk)

dairy

69Good

Frequently asked questions

Is skim milk good for weight loss?: Skim milk is a low-calorie, high-protein beverage, with only 34 calories and 3.4g of protein per 100g. Its protein content can help with satiety, which may support weight management efforts.
Is skim milk good for people with diabetes?: Skim milk contains no added sugar and is a good source of protein. These factors can contribute to better blood sugar control compared to beverages with added sugars, making it a suitable choice for individuals managing diabetes.
Is skim milk considered ultra-processed?: Skim milk is classified as NOVA Class 2, meaning it is minimally processed. This indicates it has undergone only slight modifications, such as skimming, without the addition of unhealthy substances or extensive processing.
Is skim milk good for building muscle?: Yes, skim milk is a good source of protein, providing 3.4g per 100g. Protein is essential for muscle repair and growth, making skim milk a beneficial beverage for those looking to build muscle.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.