Published by Saura ·
Skim milk nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 34 kcal and 3.1 g protein. Reference food and preparation: skim milk, fortified Finnish reference. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 250 g edible portion of skim milk (skim milk, fortified Finnish reference) supplies about 85 kcal, 7.7 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Skim milk: nutrition per 100 g and example portion
Reference preparation: skim milk, fortified Finnish reference. The exact source name is “Milk, 0% fat, i ug added vitamin d” (Fineli food 606). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 250 g example |
|---|---|---|
| Energy | 34 kcal | 85 kcal |
| Protein | 3.1 g | 7.7 g |
| Available carbohydrate (excludes fiber) | 4.9 g | 12.3 g |
| Fat | 0.1 g | 0.3 g |
| Saturated fat | 0.1 g | 0.2 g |
| Fiber | 0 g | 0 g |
How to weigh skim milk
The table is per gram of milk, not per milliliter. The 250 g example is a weighed portion and should not be treated as an exact 250 ml glass. Use the carton when your measuring jug or label is based on volume. The source name says 0% fat, while the nutrient row contains 0.1 g fat per 100 g. The table uses that numeric reference amount rather than treating the name as an exact zero.
Calculate your own skim milk portion
For the 250 g example, multiply the source amounts by 250 ÷ 100 = 2.5. The unrounded energy calculation is 33.9 × 2.5 = 84.75 kcal, displayed as approximately 85 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 250 with your own edible weight. Keep the preparation as skim milk, fortified Finnish reference; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Skim milk and whole milk differ mainly in their fat contribution, while plant drinks may differ in protein too. The source product is fortified, but vitamin amounts are outside this extract. Include milk added to coffee, cereal and recipes when those quantities matter to your log.
Meal ideas using skim milk
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Use skim milk in oatmeal and log the dry oats and toppings separately.
- Pair a weighed glass of milk with rye bread and fruit.
Compare other dairy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Whole milk | 3.5% fat milk, vitamin-D-fortified source product | 63 kcal | 3 g | 0 g |
| Cheddar | cheddar-type cheese, 34% fat | 413 kcal | 25.6 g | 0 g |
| Plain yogurt | plain yogurt, 2.5% fat | 54 kcal | 3 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
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- Whole milk nutrition: calories, protein and portion sizesWhole milk (3.5% fat): about 63 kcal and 3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Cheddar nutrition: calories, protein and portion sizesCheddar (34.4 g fat/100 g): about 413 kcal and 25.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Plain yogurt nutrition: calories, protein and portion sizesPlain yogurt (2.5% fat): about 54 kcal and 3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- How to read a nutrition label without mixing up serving sizesCompare per-serving and per-100 g labels, calculate the amount you eat, and understand why US total carbohydrate differs from Fineli available carbohydrate.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
Frequently asked questions
How many calories are in 250 g of skim milk?
This skim milk, fortified Finnish reference reference supplies about 85 kcal per 250 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of skim milk matter?
Skim milk and whole milk differ mainly in their fat contribution, while plant drinks may differ in protein too. The source product is fortified, but vitamin amounts are outside this extract. Include milk added to coffee, cereal and recipes when those quantities matter to your log.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 606: Milk, 0% fat, i ug added vitamin d
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 689: Milk, 3.5% fat, 1 ug added vitamin d
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 698: Cheese, cheddar type, 34% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 33162: Yoghurt, plain, 2.5% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.