Nonfat Milk Calories and Nutrition Facts
Nonfat Milk has 34 calories per 100 g, with 3.4 g protein, 4.9 g carbs and 0.1 g fat. Official USDA analytical record: Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) (FDC ID: 746776).
One standard serving of nonfat milk (1 cup (246 g)) contains 84 calories, 8.4g protein, 12.1g total carbs (12.1g net carbs), and 0.2g fat. Per 100 grams, it supplies 34 calories.
Energy density
0.34 kcal/g
very low
Protein / 100 kcal
10 g
satiety per calorie
Net carbs / 100 g
4.9 g
carbs minus fibre
100 kcal portion
294 g
≈ 10.4 oz
- Sugars
- 12.5g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 101mg
Nonfat Milk Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 100 g | 100 g | 34 kcal | 4.9 g | 4.9 g | 3.4 g | 0.1 g |
| 1 cup (246 g) | 246 g | 84 kcal | 12.1 g | 12.1 g | 8.4 g | 0.2 g |
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) nutrition facts
The table below shows the complete nutritional profile for milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) per 100 g (the laboratory analytical standard) and per 1 cup (246 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is relatively low in calories.
| Nutrient | Per 100 g | Per 1 cup (246 g) | % DV* |
|---|---|---|---|
| Calories | 34 kcal | 84 kcal | — |
| Protein | 3.4 g | 8.4 g | 7% |
| Carbohydrate | 4.9 g | 12.1 g | 2% |
| Fat | 0.1 g | 0.2 g | 0% |
| Sugars | 5.1 g | 12.5 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Sodium | 41 mg | 101 mg | 2% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Nonfat Milk calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.34 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 10 kcal | 1 g | 1.4 g | 0 g |
| 100 g (3.5 oz) | 34 kcal | 3.4 g | 4.9 g | 0.1 g |
| 4 oz (113 g) | 39 kcal | 3.9 g | 5.6 g | 0.1 g |
| 8 oz / ½ lb (227 g) | 77 kcal | 7.7 g | 11.1 g | 0.2 g |
| 1 lb (454 g) | 154 kcal | 15.4 g | 22.2 g | 0.5 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 746776.
View raw USDA laboratory entry →How nonfat milk compares to other dairy & eggs
Against the 40 dairy & eggs in this database, nonfat milk ranks 1st lowest in calories and 36th highest in protein. The category averages 243 kcal per 100 g, so this one is 86% below it. The lightest option in the category is milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) at 34 kcal per 100 g, and the protein leader is egg, white, dried at 79.9 g per 100 g.
| Dairy & Eggs (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🥛 Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) (this page) | 34 kcal | 3.4 g | 0.34 |
| 🧈 Buttermilk, low fat | 43 kcal | 3.5 g | 0.43 |
| 🥛 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | 43 kcal | 3.4 g | 0.43 |
| 🥚 Egg, white, raw, frozen, pasteurized | 48 kcal | 10.1 g | 0.48 |
| 🥛 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 50 kcal | 3.4 g | 0.5 |
Portion planning with nonfat milk
- 100 calories comes to about 294 g (10.4 oz).
- 20 g of protein takes about 588 g, bringing 200 kcal with it — that is 10 g of protein per 100 calories.
- Macro split by calories: 57% carbs, 40% protein, 3% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Low calorie — 34 kcal per 100 g (≤ 40)
- Low fat — 0.1 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Low sodium — 41 mg per 100 g (≤ 140 mg)
- Keto-friendly — 4.9 g net carbs per 100 g (≤ 5 g)
Track nonfat milk for free
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Nonfat Milk FAQ & Nutrition Questions
How many calories and carbs are in 1 cup (246 g) of nonfat milk?
One serving of 1 cup (246 g) provides 84 calories, 12.1 g total carbs, 8.4 g protein, and 0.2 g fat.
How many calories are in 100 g of nonfat milk?
Nonfat Milk contains 34 calories per 100 g, with 3.4 g protein, 4.9 g carbohydrate, and 0.1 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for nonfat milk?
The official USDA FoodData Central ID for "Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)" is FDC ID: 746776. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of nonfat milk?
By calories, nonfat milk is approximately 57% carbohydrates, 40% protein, and 3% fat.
How many calories are in an ounce of nonfat milk?
One ounce (28 g) of nonfat milk has 10 calories, with 1 g protein, 1.4 g carbs and 0 g fat. Four ounces (113 g) comes to 39 calories, and a full pound (454 g) to 154 calories.
How much nonfat milk is 100 calories?
About 294 g of nonfat milk supplies 100 calories, because it carries 0.34 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
How much nonfat milk do I need for 20 g of protein?
Roughly 588 g of nonfat milk, which also brings 200 calories with it. That works out to 10 g of protein per 100 calories.
Is nonfat milk high or low in calories for a dairy & egg?
Nonfat Milk sits 86% below the dairy & eggs average of 243 kcal per 100 g, ranking 1st lowest of 40 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.