Food · Dairy and Egg Products
Nonfat milk nutrition facts
A typical portion of nonfat milk (1 cup; 247 g, fluid, calcium fortified) has 90 calories and 8g of protein (USDA FoodData Central). USDA lists 12 descriptions of it: per 100 g they range from 34 calories (fluid, with added vitamin A and vitamin D) to 362 (dry, regular, without added vitamin A and vitamin D).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Milk, fluid, nonfat, calcium fortified (fat free or skim), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.4g
- more than 33% of 8,218 USDA reference foods
- Calories per 100 g
- 35
- more than 9% of reference foods
- Sodium per 100 g
- 52mg
- more than 34% of reference foods
1 cup weighs 247 g in USDA's record for Milk, fluid, nonfat, calcium fortified (fat free or skim) (FDC 169868); across 11 records of nonfat milk USDA weighs it at 68 to 247 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 56% carbohydrate, 5% fat and 39% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B120.9 µg in 1 cup (247 g), 39% of the Daily Value
- Vitamin A338 µg RAE in 1 cup (247 g), 38% of the Daily Value
- Riboflavin0.3 mg in 1 cup (247 g), 27% of the Daily Value
- Phosphorus249 mg in 1 cup (247 g), 20% of the Daily Value
Source: USDA FoodData Central (FDC 169868), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of nonfat milk USDA describes
Regular, without added vitamin A… has the most calories per 100 g (362); the fewest: With added vitamin… (FDC 322559) (34)
Every nutrient in this record (67)
The portion is 1 cup (247 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 8.40 g | 3.40 g | 17% |
| Total lipid (fat) | 0.44 g | 0.18 g | 1% |
| Carbohydrate, by difference | 12.0 g | 4.85 g | 4% |
| Ash | 1.90 g | 0.77 g | |
| Energy | 86.5 kcal | 35.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 224 g | 90.8 g | |
| Total Sugars | 12.0 g | 4.85 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 4.94 mg | 2.00 mg | 2% |
| Fatty acids, total saturated | 0.29 g | 0.12 g | 1% |
| Fatty acids, total monounsaturated | 0.12 g | 0.047 g | |
| Fatty acids, total polyunsaturated | 0.017 g | 0.0070 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 504 mg | 204 mg | 39% |
| Iron, Fe | 0.099 mg | 0.040 mg | 1% |
| Magnesium, Mg | 27.2 mg | 11.0 mg | 6% |
| Phosphorus, P | 249 mg | 101 mg | 20% |
| Potassium, K | 410 mg | 166 mg | 9% |
| Sodium, Na | 128 mg | 52.0 mg | 6% |
| Zinc, Zn | 0.99 mg | 0.40 mg | 9% |
| Copper, Cu | 0.027 mg | 0.011 mg | 3% |
| Selenium, Se | 5.19 µg | 2.10 µg | 9% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 338 µg | 137 µg | |
| Vitamin A, RAE | 338 µg | 137 µg | 38% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.025 mg | 0.010 mg | 0% |
| Vitamin D3 (cholecalciferol) | 2.96 µg | 1.20 µg | |
| Vitamin D (D2 + D3) | 2.96 µg | 1.20 µg | 15% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 2.47 mg | 1.00 mg | 3% |
| Thiamin | 0.089 mg | 0.036 mg | 7% |
| Riboflavin | 0.35 mg | 0.14 mg | 27% |
| Niacin | 0.22 mg | 0.088 mg | 1% |
| Vitamin B-6 | 0.099 mg | 0.040 mg | 6% |
| Folate, total | 12.3 µg | 5.00 µg | |
| Vitamin B-12 | 0.94 µg | 0.38 µg | 39% |
| Choline, total | 39.5 mg | 16.0 mg | 7% |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 12.3 µg | 5.00 µg | |
| Folate, DFE | 12.3 µg | 5.00 µg | 3% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.022 g | 0.0090 g | |
| SFA 6:0 | 0.0025 g | 0.0010 g | |
| SFA 8:0 | 0.0049 g | 0.0020 g | |
| SFA 10:0 | 0.0099 g | 0.0040 g | |
| SFA 12:0 | 0.0074 g | 0.0030 g | |
| SFA 14:0 | 0.042 g | 0.017 g | |
| SFA 16:0 | 0.13 g | 0.053 g | |
| SFA 18:0 | 0.047 g | 0.019 g | |
| MUFA 18:1 | 0.094 g | 0.038 g | |
| PUFA 18:2 | 0.012 g | 0.0050 g | |
| PUFA 18:3 | 0.0049 g | 0.0020 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.017 g | 0.0070 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169868: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in nonfat milk?
90 in 1 cup (247 g) of fluid, calcium fortified; 34 to 362 per 100 g across USDA's descriptions.
How much protein is in nonfat milk?
8g in 1 cup; 3.4 g per 100 g.
How much sodium is in nonfat milk?
130mg in 1 cup; 52 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov