Skimmed Milk
Skimmed Milk: Nutrition and Complete Guide
This entry represents skimmed or very low-fat fluid milk — the leanest form of fresh dairy milk, with essentially all natural fat removed. Skimmed milk is produced by centrifugally separating whole milk into cream and a fat-free fraction, then pasteurising and homogenising the latter. Despite the complete removal of fat, skimmed milk retains all of the protein, calcium, iodine, potassium, phosphorus, B12, and riboflavin (B2) of whole milk at essentially identical concentrations per 100 ml. The fat-soluble vitamins A and D, which are associated with the fat fraction, are lost in the skimming process — some producers fortify their skimmed milk with these vitamins to compensate. In Britain, skimmed milk accounts for a significant share of milk sales and is the standard choice for those managing caloric intake, saturated fat consumption, or who prefer the lighter taste. Its very low calorie density — only 35 kcal per 100 ml — means it is compatible with almost any dietary approach.
Nutritional Value
Skimmed fluid milk provides 35 kcal and 3.4 g of protein per 100 ml, with just 0.2 g of fat. Calcium is maintained at around 120 mg per 100 ml, iodine at approximately 30–35 µg per 100 ml. These figures make skimmed milk one of the most efficient dietary sources of both minerals per calorie of food consumed. B12, riboflavin, phosphorus, and potassium are all present at levels comparable to whole milk.
Health Benefits
The calcium, iodine, and protein in skimmed milk provide the full nutritional benefits of dairy at minimal caloric cost. Iodine from milk is particularly critical in the UK diet — dairy is the primary dietary iodine source for many British people, and inadequate iodine is associated with thyroid dysfunction. Calcium supports bone density, muscle function, and cardiovascular health. The protein supports satiety and muscle maintenance. The absence of fat means minimal saturated fat, making it the most cardiovascular-friendly form of dairy milk.
How to Use Skimmed Milk
Skimmed milk suits tea, coffee, cereals, and cooking applications where richness is not the primary consideration. For baking and rich sauces, whole or semi-skimmed milk produces better results. Adding a tablespoon of skimmed milk powder per litre improves the body and flavour of skimmed milk significantly. It is excellent for high-protein smoothies where caloric density is to be minimised.
Micronutrients (per 100g, as-eaten)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 0.02 mg | 0% |
| Calcium | 120 mg | 17% |
| Magnesium | 11 mg | 4% |
| Potassium | 156 mg | 4% |
| Sodium | 43 mg | 3% |
| Chloride | 87 mg | 3% |
| Phosphorus | 94 mg | 17% |
| Zinc | 0.4 mg | 4% |
| Copper | Tr (trace) | . |
| Manganese | Tr (trace) | . |
| Iodine | 30 ug | 21% |
| Selenium | 1 ug | 1% |
| Vitamins | ||
| Vitamin A | 20 ug | 3% |
| Vitamin C | 2 mg | 5% |
| Vitamin D | Tr (trace) | . |
| Vitamin E | 0.04 mg | 1% |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.24 mg | 18% |
| Vitamin B3 (niacin) | 0.7 mg | 4% |
| Vitamin B5 (pantothenic acid) | 0.68 mg | 10% |
| Vitamin B6 | 0.06 mg | 4% |
| Vitamin B7 (biotin) | 3 ug | 2% |
| Vitamin B9 (folate) | 9 ug | 5% |
| Vitamin B12 | 0.9 ug | 60% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 12-313 (matched record: "Milk, semi-skimmed, pasteurised, average"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Vitamin B12 (60%).
A source of by content (per 100g): Iodine (21%), Vitamin B2 (riboflavin) (18%), Calcium (17%), Phosphorus (17%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.