Skim Milk
Every 100 g of Skim Milk contains 34 kcal and 5 g of available carbohydrate. Its glycemic index is 38 (Low), the average of 5 studies in the International GI Tables (Atkinson 2021). A typical 250 g portion has a glycemic load of 4.8 (Low).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Skimmed milk keeps the protein and calcium with fewer calories than whole milk.
Best preparation methods
It suits coffee and homemade smoothies; make sure the variety you choose is unsweetened.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 34 kcal | 85 kcal |
| Protein | 3.4 g | 8.5 g |
| Carbohydrate | 5 g | 12.5 g |
| Available carbohydrate | 5 g | 12.5 g |
| Fat | 0.1 g | 0.2 g |
| Dietary fibre | 0 g | 0 g |
| Insulin index | 90 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 3 of 3 measured foods in Milk & dairy drinks by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Skim Milk good for weight loss?
Yes. Skim Milk is very low in calories (34 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Skim Milk affect blood sugar?
Its glycemic index is 38 (Low) according to Atkinson 2021. A typical 250 g portion has a glycemic load of 4.8 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Skim Milk?
A typical 250 g portion of Skim Milk provides about 85 kcal, 8.5 g protein, 12.5 g carbohydrate, 0.2 g fat and 0 g fibre.
Approved value: average of 5 studies (range 32–48), confidence grade C. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.