Whole milk vs Skim milk: Calories, Protein and Which to Choose
A side-by-side comparison of Whole milk and Skim milk per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Whole milk | Skim milk |
|---|---|---|
| kcal | 61 | 34 |
| Protein | 3.2 g | 3.4 g |
| Carbohydrates | 4.8 g | 5 g |
| Sugar | 5.1 g | 5 g |
| Fibre | 0 g | 0 g |
| Fat | 3.3 g | 0.1 g |
| Sodium | 43 mg | 42 mg |
| Nutrient | Whole milk | Skim milk |
|---|---|---|
| kcal | 146 | 82 |
| Protein | 7.7 g | 8.2 g |
| Carbohydrates | 11.5 g | 12 g |
| Sugar | 12.2 g | 12 g |
| Fibre | 0 g | 0 g |
| Fat | 7.9 g | 0.2 g |
| Sodium | 103 mg | 101 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Skim milk has 27 fewer kcal per 100 g (44% less).
- For weight loss, Skim milk gives you more food for fewer calories.
- For muscle or weight gain, Whole milk helps you hit calories with smaller portions.
Swap equivalents
- 100 g of Whole milk has the same calories as 180 g of Skim milk.
- For the protein in 100 g of Whole milk, you need 95 g of Skim milk.
Frequently asked questions
Which is better: Whole milk or Skim milk?
It depends on your goal. Per 100 g, Whole milk has 61 kcal and 3.2 g of protein; Skim milk has 34 kcal and 3.4 g. Both have practically the same protein per 100 g. Skim milk has 27 fewer kcal per 100 g (44% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Whole milk for Skim milk?
Yes. To keep calories the same, swap 100 g of Whole milk for about 180 g of Skim milk. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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