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Whole milk vs nonfat milk

By our estimate, nonfat milk is more filling per calorie than whole milk: 4 versus 3 out of 5. Nonfat milk has fewer calories: 37 kcal per 100 ml, versus 61 for whole milk, so the same calories come with more grams of food.

The same milk with and without its fat.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171265 and 171270

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Key differences

  • Nonfat milk provides more protein per calorie: 9.6 g per 100 kcal, versus 5.2 g for whole milk.
  • Nonfat milk has fewer calories: 37 kcal per 100 ml, versus 61 for whole milk, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g or 100 ml (1 ml is treated as about 1 g) and per typical serving. USDA descriptions: Milk, whole; Milk, nonfat.
NutrientWhole milkserving: 250 ml (8.5 fl oz)Nonfat milkserving: 250 ml (8.5 fl oz)Difference
Calories61 kcal per 100 ml (3.4 fl oz)153 kcal per serving37 kcal per 100 ml (3.4 fl oz)93 kcal per serving−24 kcal per 100 ml (3.4 fl oz)−60 kcal per serving
Protein3.2 g per 100 ml (3.4 fl oz)7.9 g per serving3.6 g per 100 ml (3.4 fl oz)8.9 g per serving+0.4 g per 100 ml (3.4 fl oz)+1.1 g per serving
Carbohydrates4.8 g per 100 ml (3.4 fl oz)12 g per serving5 g per 100 ml (3.4 fl oz)12.6 g per serving+0.2 g per 100 ml (3.4 fl oz)+0.6 g per serving
of which sugars5.1 g per 100 ml (3.4 fl oz)12.6 g per serving5 g per 100 ml (3.4 fl oz)12.6 g per serving0 g per 100 ml (3.4 fl oz)−0.1 g per serving
Fiber0 g per 100 ml (3.4 fl oz)0 g per serving0 g per 100 ml (3.4 fl oz)0 g per serving0 g per 100 ml (3.4 fl oz)0 g per serving
Fat3.3 g per 100 ml (3.4 fl oz)8.1 g per serving0.3 g per 100 ml (3.4 fl oz)0.6 g per serving−3 g per 100 ml (3.4 fl oz)−7.5 g per serving
of which saturated1.9 g per 100 ml (3.4 fl oz)4.7 g per serving0.2 g per 100 ml (3.4 fl oz)0.4 g per serving−1.7 g per 100 ml (3.4 fl oz)−4.3 g per serving
Water88.1 g per 100 ml (3.4 fl oz)220.3 g per serving90.4 g per 100 ml (3.4 fl oz)226 g per serving+2.3 g per 100 ml (3.4 fl oz)+5.8 g per serving
Protein per 100 kcal5.2 g9.6 g+4.5 g
Estimated satiety (1 to 5)3 / 54 / 5+1

In bold, the value more favorable to satiety when the gap is clear. Difference: Nonfat milk minus Whole milk. Source: USDA FDC 171265 and 171270.

Per typical serving

With typical servings, 250 ml (8.5 fl oz) of whole milk has about 153 kcal and 7.9 g of protein, and 250 ml (8.5 fl oz) of nonfat milk about 93 kcal and 8.9 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, nonfat milk is more filling per calorie than whole milk: 4 versus 3 out of 5.

  • Whole milk: Very low energy density; moderate protein per calorie; it is a liquid (less filling than an equivalent solid).
  • Nonfat milk: Very low energy density; a lot of protein per calorie; it is a liquid (less filling than an equivalent solid).

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Whole milk

On the numbers it does not stand out from nonfat milk in protein, calories, or fiber, so taste, price, or habit can decide.

Nonfat milk

  • If you want more protein per calorie: 9.6 g per 100 kcal.
  • If you want to eat more grams for the same calories: 37 kcal per 100 ml.
  • If you prefer a lighter typical serving: about 93 kcal in 250 ml (8.5 fl oz).

On a GLP-1 medication

Whole milk. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

Nonfat milk. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Whole milk: every nutrient, frequently asked questions, and similar foods.
  • Nonfat milk: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Milk, whole, 3.25% milkfat, with added vitamin D (FDC ID 171265).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) (FDC ID 171270).accessed .