Skimmed Milk — calories & nutrition
By Jenny Updated
Skimmed milk is the lowest-calorie form of cow's milk, with virtually all the fat removed. At just 35 calories per 100ml and only 0.1g of fat, it packs the same protein and calcium as whole or semi-skimmed milk in a far lighter package. For anyone managing calories carefully, skimmed milk is an excellent way to keep the nutritional benefits of dairy while minimising the calorie cost.
The protein content of skimmed milk — around 3.5g per 100ml — is actually very slightly higher than whole milk on a per-calorie basis, making it one of the most protein-efficient liquid foods available. The calcium content is virtually identical to other types of milk at around 120mg per 100ml. One common concern is that removing the fat reduces absorption of fat-soluble vitamins like A, D, E, and K. In practice, most people eating a varied diet get these vitamins from food sources, and skimmed milk is fortified in some brands.
On Slimming World, skimmed milk is a Healthy Extra A (HexA) with a generous 400ml daily allowance — slightly more than the 350ml allowance for semi-skimmed. This makes it particularly popular with tea and coffee drinkers who go through a lot of milk during the day, as 400ml comfortably covers four or five white drinks.
Skimmed Milk nutrition breakdown
| Portion | Calories | Carbs (g) | Fat (g) | Protein (g) |
|---|---|---|---|---|
| 100ml | 35 | 5 | 0 | 4 |
| 200ml glass | 70 | 10 | 0 | 7 |
| 250ml large glass | 88 | 13 | 0 | 9 |
| 400ml (SW HexA allowance) | 140 | 20 | 0 | 14 |
How Skimmed Milk compares
Calories per 100g
FAQs
How many calories are in skimmed milk?
Skimmed milk contains approximately 35 calories per 100ml. A 200ml glass is around 70 kcal and a 250ml glass is about 88 kcal. The Slimming World HexA daily allowance of 400ml contains approximately 140 calories. Skimmed milk is the lowest-calorie type of standard cow's milk — around half the calories of whole milk and 30% fewer calories than semi-skimmed.
Is skimmed milk a Healthy Extra A on Slimming World?
Yes — skimmed milk is a Healthy Extra A (HexA) on Slimming World with a daily allowance of 400ml. This is the most generous of the three cow's milk HexA options: skimmed gives 400ml, semi-skimmed gives 350ml, and whole milk gives 200ml. You receive one HexA per day, and the allowance can be split across multiple cups of tea, coffee, cereal, and cooking. Any milk consumed beyond the HexA allowance counts as Syns.
Does skimmed milk have the same calcium as whole milk?
Yes — skimmed milk contains essentially the same amount of calcium as whole and semi-skimmed milk, around 120–122mg per 100ml. Removing the fat does not significantly reduce calcium content. In fact, on a per-calorie basis, skimmed milk is the most calcium-efficient form of cow's milk. Calcium from dairy is highly bioavailable, meaning your body absorbs it efficiently. A 400ml HexA of skimmed milk provides around 480mg of calcium — roughly half the recommended daily intake for adults.
Is skimmed milk a good choice for weight loss?
Skimmed milk is an excellent choice for weight loss. With just 35 kcal per 100ml and virtually no fat, it adds high-quality protein and calcium to your diet at minimal calorie cost. Research has found that adequate calcium intake from dairy is associated with improved body composition outcomes during calorie restriction. The protein in skimmed milk — around 3.5g per 100ml — also contributes to satiety and helps preserve lean muscle mass during a calorie deficit, which is important for maintaining metabolism.
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