# Skim milk nutrition: 3.4 g protein per 100 g | Macro Friendly Meals

3.4 g protein per 100 g, 8.3 g per 1 cup.

Updated 2026-10-23 - data v2026-10-23.1

USDA FoodData Central nutrition for Skim milk, per 100 g and per 1 cup (244 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 35 | 3.4 | 4.9 | 0.2 |
| Per serving (1 cup, 244 g) | 85 | 8.3 | 12 | 0.5 |

Protein per 100 kcal: 9.7 g.

## Real food (2025–2030 Dietary Guidelines)

Classification: pass (DAIRY_OR_FAT). Cite: DGA p3-4.

Added sugar per serving: 0 g.

## Cost

Cost per serving: $0.25–$0.70.

Cost midpoint: $0.48.

Cost per 10 g protein: $0.58.

## Diet and scores

Mediterranean, Vegetarian, Pescatarian, Gluten-Free, Real Food (based on the 2025–2030 Dietary Guidelines)

Efficiency 5 / Overall 4.9.

Longevity: Calcium, vitamin D

## Recipes using this food

- [Banana protein smoothie](https://macrofriendlymeals.com/recipes/protein-smoothie-fast)
- [Cherry almond protein smoothie](https://macrofriendlymeals.com/recipes/protein-smoothie-feast)
- [Creamy protein oats](https://macrofriendlymeals.com/recipes/creamy-protein-oats-fast)
- [Orange protein smoothie](https://macrofriendlymeals.com/recipes/orange-protein-smoothie-fast)

## Related

- [Burger patty 80/20, cooked](https://macrofriendlymeals.com/foods/burger-patty-80-20-cooked) (9.6 g protein / 100 kcal)
- [Mozzarella, part-skim](https://macrofriendlymeals.com/foods/mozzarella-part-skim) (9.6 g protein / 100 kcal)
- [Edamame, cooked](https://macrofriendlymeals.com/foods/edamame-cooked) (9.8 g protein / 100 kcal)
- [Filet mignon, cooked](https://macrofriendlymeals.com/foods/filet-mignon-cooked) (9.9 g protein / 100 kcal)
- [Greek yogurt, whole milk](https://macrofriendlymeals.com/foods/greek-yogurt-whole-milk) (9.3 g protein / 100 kcal)
- [Parmesan](https://macrofriendlymeals.com/foods/parmesan) (9.1 g protein / 100 kcal)

Nutrition values match USDA FoodData Central (USDA FDC SR Legacy). Not medical advice.

USDA FDC ID: 173432, verified 2026-10-24.

Canonical: https://macrofriendlymeals.com/foods/skim-milk

Cite as: Macro Friendly Meals, "Skim milk nutrition", https://macrofriendlymeals.com/foods/skim-milk, data v2026-10-23.1.