Dairy
Nonfat milk
Each 100 ml (3.4 fl oz) of nonfat milk has 37 kcal and 3.6 g of protein, and as a drink those calories tend to fill you up less than the same calories from solid food.
Estimated satietyHow it is calculated
Estimated satiety: 4 out of 5
| Starting point | +1 |
|---|---|
| Very low energy density | +2 |
| A lot of protein per calorie | +2 |
| It is a liquid (less filling than an equivalent solid) | −1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 10 primary
- Data
- USDA FDC 171270
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 93 kcal per serving
- 37 kcal per 100 ml (3.4 fl oz)
- Protein
- 8.9 g per serving
- 3.6 g per 100 ml (3.4 fl oz)
- Carbohydrates
- 12.6 g per serving
- 5 g per 100 ml (3.4 fl oz)
- of which sugars
- 12.6 g per serving
- 5 g per 100 ml (3.4 fl oz)
- Fiber
- 0 g per serving
- 0 g per 100 ml (3.4 fl oz)
- Fat
- 0.6 g per serving
- 0.3 g per 100 ml (3.4 fl oz)
- of which saturated
- 0.4 g per serving
- 0.2 g per 100 ml (3.4 fl oz)
- Water
- 226 g per serving
- 90.4 g per 100 ml (3.4 fl oz)
Source: USDA FoodData Central: Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) (FDC ID 171270), accessed September 23, 2026.
A typical 250 ml (8.5 fl oz, about 1 cup) serving provides about 93 kcal, 8.9 g of protein, and 0 g of fiber.
What it is and how to eat it
In the European Union, skimmed milk must contain 0.5% fat at most (Regulation (EU) No 1308/2013); in Latin America it is sold as leche descremada, liquid or powdered. Removing the fat lowers the calories but keeps the protein, calcium and lactose. This page covers a USDA skim milk with added nonfat milk solids and vitamins A and D, with 37 kcal, 3.57 g of protein and 129 mg of calcium per 100 g, a little more than the 34 kcal, 3.37 g and 122 mg of USDA skim milk without added solids.
A 250 ml (8.5 fl oz) glass provides 93 kcal, 8.9 g of protein and 323 mg of calcium, with only 0.6 g of fat, versus 8.1 g in the same glass of whole milk. It is liquid and can be sipped when solid food is hard to eat, and the 2025 nutrition advisory on GLP-1 therapy suggests small, frequent meals when appetite is low; since it has almost no fat, it usually sits well after a dose increase and fits the same advisory's suggestion to avoid fatty foods in the first few days of treatment. It works as a base for adding more protein, as in the Greek yogurt, banana, and strawberry smoothie.
What the evidence says
About 39% of its energy comes from protein, so it meets the EU's 20% threshold for a "high protein" claim, and with 129 mg of calcium per 100 g it exceeds the 60 mg per 100 ml a drink needs to be a "source of calcium" (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). That means it can carry the authorized claims "protein contributes to the maintenance of muscle mass" and "calcium is needed for the maintenance of normal bones", which only require the food to be at least a source of those nutrients (Regulation (EU) No 432/2012); a glass provides 40% of the 800 mg calcium reference value. A glass contains 12.6 g of sugars, which in milk are lactose: WHO does not count them as free sugars, and according to EFSA the vast majority of people who digest lactose poorly tolerate up to 12 g at once with minor or no symptoms.
Recipes with this food
Hot chocolate with ricotta and orange toast22.6 g protein per serving
Greek yogurt, banana, and strawberry smoothie17.8 g protein per serving
Creamy egg white oatmeal with strawberries18.8 g protein per serving
Turkey breast in orange sauce with mashed sweet potatoes37.3 g protein per serving
Satiety
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.
What to keep in mind on a GLP-1 medication
Frequently asked questions about nonfat milk
How many grams of protein are in a cup of nonfat milk?
A cup of nonfat milk, our reference serving of 250 ml (8.5 fl oz), has about 8.9 g of protein. 100 ml (3.4 fl oz) of nonfat milk has 3.6 g of protein. That is 9.6 g of protein per 100 kcal.
How many kcal are in a cup of nonfat milk?
A cup of nonfat milk, our reference serving of 250 ml (8.5 fl oz), has about 93 kcal. 100 ml (3.4 fl oz) of nonfat milk has 37 kcal. That is a very low energy density.
Does nonfat milk keep you full?
Yes, fairly filling for the calories it provides: our estimated satiety score is 4 out of 5. It is based on: very low energy density; a lot of protein per calorie; it is a liquid (less filling than an equivalent solid). It is an estimate based on its composition, not a measurement in people.
How does nonfat milk fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?
Based on our tags, this is what matters about nonfat milk on a GLP-1 medication. “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.
What is a typical serving of nonfat milk?
We use 250 ml (8.5 fl oz) as a typical serving, roughly a cup of nonfat milk (1 ml is treated as about 1 g). That amount provides about 93 kcal, 8.9 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.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 .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1308/2013 establishing a common organisation of the markets in agricultural products (Annex VII, Part IV, milk for human consumption).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) (FDC ID 171269).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Milk, whole, 3.25% milkfat, with added vitamin D (FDC ID 171265).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- Clinical guidelineWorld Health Organization.Guideline: sugars intake for adults and children (2015).accessed .
- RegulatorEFSA Journal.EFSA NDA Panel. Scientific Opinion on lactose thresholds in lactose intolerance and galactosaemia. EFSA Journal. 2010;8(9):1777. doi:10.2903/j.efsa.2010.1777.accessed .