Calories in Milk
37 calories per 100g (100g)
Fat-free (skim) milk with added nonfat milk solids, vitamin A, and vitamin D contains just 37 calories per 100g, making it one of the lowest-calorie dairy options available. A standard 1-cup (244g) serving delivers approximately 90 calories along with a solid 8.7g of protein. It's an excellent choice for those looking to cut calories without sacrificing the nutritional benefits of dairy.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 fl oz | 30g | 11 |
| ½ cup (4 fl oz) | 122g | 45 |
| 1 cup (8 fl oz) | 244g | 90 |
| 1 small glass (10 fl oz) | 305g | 113 |
| 1 large glass (12 fl oz) | 366g | 135 |
| 1 pint (16 fl oz) | 488g | 181 |
| 1 quart (32 fl oz) | 976g | 361 |
Protein
3.57g
39% of calories
Carbs
5.02g
54% of calories
Fat
0.25g
6% of calories
How does this compare?
Compared to whole milk (~61 calories/100g) and 2% reduced-fat milk (~50 calories/100g), this fat-free skim milk with added nonfat milk solids is notably lower in calories while delivering a comparable — and even slightly higher — protein content thanks to the added milk solids.
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- 1.
Swap whole milk for this fat-free version in coffee, tea, or smoothies to save 20–25 calories per 100g without losing the creamy dairy flavor.
- 2.
Use it in oatmeal or cream-based soups to keep dishes lower in calories while adding protein and essential nutrients like calcium and vitamin D.
- 3.
Because the added nonfat milk solids slightly boost protein content, this milk is especially filling per calorie — a useful trait if you're managing hunger on a calorie-restricted diet.
- 4.
Track portions carefully when using milk in recipes: liquid calories can add up quickly, especially in large-batch cooking or baking.
- 5.
At roughly 90 calories per cup, this milk fits easily into most meal plans — pair it with a high-fiber breakfast to maximize satiety throughout the morning.
Common Questions About Calories in Milk
How many calories are in a cup of fat-free skim milk with added milk solids?
A 1-cup (244g) serving contains approximately 90 calories, along with about 8.7g of protein, 12.2g of carbohydrates, and less than 1g of fat.
Is fat-free milk with added nonfat milk solids higher in protein than regular skim milk?
Yes, slightly. The added nonfat milk solids increase the protein content modestly, making it a marginally better protein source than standard skim milk per serving.
How many calories are in an 8 oz glass of this fat-free milk?
An 8 fl oz (1 cup, ~244g) serving contains about 90 calories, based on USDA data showing 37 calories per 100g.
Does fat-free skim milk with vitamin A and D have added sugar?
No sugar is added. The 5.02g of sugar per 100g comes entirely from naturally occurring lactose, which is the natural sugar found in all dairy milk.