Eggs & Dairy
Protein in Low-Fat Milk: Protein, Calories, and Meal Ideas
Low-fat milk is not as protein-dense as Greek yogurt, but it provides complete dairy protein in a convenient liquid form.
Protein per serving
8g
240 ml low-fat milk / about 1 cup
Calories per serving
102
244 g serving
Protein per 100g
3.4g
42 calories per 100 g
Protein density
8.1g
protein per 100 calories
Low-Fat Milk Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 240 ml low-fat milk / about 1 cup | 8g | 102 |
| Per 100 g | 100 g | 3.4g | 42 |
| Protein density | 100 calories | 8.1g | 100 |
Representative source entry: Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D. Protein is similar across milk fat levels, but calories rise with higher fat milk.
Good for weight loss? Fair
Low-fat milk can fit weight loss, but it is a moderate protein source rather than a concentrated one.
Good for muscle gain? Good
Low-fat milk is useful for muscle gain because it adds complete protein, carbohydrates, fluid, and calories.
Meal Ideas with Low-Fat Milk
Milk with high-protein cereal
Milk smoothie with whey and fruit
Oats cooked with milk and Greek yogurt
Milk alongside eggs or a turkey sandwich
Tracking Tips
- Measure milk by cup, milliliters, or grams.
- Track flavored milk separately because sugar changes calories.
- Use skim or 1% milk when calories matter.
Compare Similar Protein Foods
Common Questions
How much protein is in low-fat milk?
Low-Fat Milk has about 3.4 g of protein per 100 g. A typical 240 ml low-fat milk / about 1 cup serving has about 8 g of protein.
Is low-fat milk good for weight loss?
Low-fat milk can fit weight loss, but it is a moderate protein source rather than a concentrated one.
Is low-fat milk good for muscle gain?
Low-fat milk is useful for muscle gain because it adds complete protein, carbohydrates, fluid, and calories.
Sources reviewed
- USDA FoodData Central: Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition