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Skimmed Milk Benefits, Nutrition, And Its Side Effects

Simply put, skimmed milk is a lower-calorie, lower-fat version of whole or ‘full-fat milk. When it was first made, skimmed milk was made by allowing regular milk to separate and the cream to rise to the top. It was then ‘skimmed’ off the top and removed leaving a naturally lower-fat version. Today, skimmed milk is made by centrifugal separation, in which most or all of the fat molecules are separated from the remainder of the milk.

What is the difference between whole milk and skimmed milk?

The biggest difference between whole milk and skimmed milk is the fat content. Typically, whole milk contains around 3.25 percent fat (8g of per glass), whereas skimmed milk contains less than 0.5 percent (0.3g) per glass.

Types of Skim Milk

The different types of skim milk are:

Nonfat dry milk: It is a powdered form of skim milk that lacks water and cream.

Concentrated skim milk: It is nonfat milk from which a certain amount of water has been removed. This gives the skim milk a thicker consistency. It is also a more concentrated source of protein, natural sugar, vitamins, and minerals.

Reconstituted skim milk: It is nonfat dry milk with water added to it, forming the consistency of regular skim milk.

Organic skim milk: This is made from milk that comes from cows that are not treated with synthetic growth hormones or antibiotics, and are given only organic feed.

Skimmed Milk Benefits 

Skim milk and whole milk are also good sources of potassium, which can lower your blood pressure. Milk is a good source of protein, too. One of the benefits of skim milk is that you can get a good amount of protein from just one glass with no added fat.

Skimmed milk is lower in cholesterol

Because skimmed milk contains less than 1g of fat and saturated fat per serving, it is a fantastic option for those with high cholesterol who need to reduce their cholesterol levels, as well as those who wish to maintain a healthy cholesterol level. High cholesterol is a risk factor for coronary heart disease (CVD), which can cause stroke, heart attack, heart failure, and high blood pressure.

Skimmed milk is high in protein

Skimmed milk contains two types of protein: casein and whey. Both of these protein types are beneficial in helping to build and repair muscle, as well as maintain muscle function. Skimmed milk also contains a total of 18 amino acids, including all nine of the essential amino acids. Amino acids are known as the ‘building blocks of protein’ and are responsible for building and maintaining lean muscles. Some research has indicated that the protein found in skimmed milk helps to build muscle more quickly than alternative protein sources, such as soy protein.

Skimmed milk is high in calcium

Milk is the best food source of calcium, with skimmed milk providing more calcium than whole milk or semi-skimmed milk varieties. As well as being necessary for the growth of healthy bones and teeth, calcium is essential for normal blood clotting and muscle function.

Skimmed milk is lower in calories

Skimmed calories contain around half the calories of whole milk, making it a popular choice for those who enjoy drinking milk on a daily basis.

Lean muscles

Skimmed Milk is a rich source of complete protein containing all essential amino acids, which is responsible for building and maintaining lean muscle mass.

Blood sugar levels

Proteins such as whey and casein, present in skim milk, are accountable for their relatively mild effect on blood sugar as compared to alternative options such as rice milk.

Muscle function

Calcium, which is found in high levels in this milk, is essential to muscle and overall nervous system functions. This critical electrolyte level must be maintained for normal activity.

Weight loss

The skimmed version has approximately half the calories of whole milk, so for those who are trying to watch their overall calorie intake, it can help aid weight loss efforts.

Growth & development

Low-fat milk consists of a good amount of protein, which helps in the proper growth and development of bones, muscles, cells, and tissues.

Heart health

With its lack of cholesterol level, skim milk helps to lower your risk of atherosclerosis, and thus protect against other cardiovascular problems, such as heart attacks and strokes.

Bone mineral density

The rich density of minerals is ideal for boosting bone strength and decreasing your risk of developing osteoporosis at a young age, helping you feel strong as you age.

Blood pressure

Skimmed milk consists of a good amount of potassium which can help to control blood pressure by relieving strain and tension in blood vessels and arteries.

Cholesterol levels

People who switched from whole milk to non-fat milk lowered their cholesterol levels by 7% and LDL (bad) cholesterol by 11% after six weeks.

1 Cup Skim Milk Nutrition

  • Calories: 83
  • Protein: 8 g
  • Fat: 0 g
  • Saturated: 0 g
  • Monounsaturated: 0 g
  • Polyunsaturated: 0 g
  • Carbohydrate: 142 g
  • Sugar: 12 g
  • Fiber: 0 g

Skimmed Milk Side Effects


A 2016 study found that teenagers with acne drank higher amounts of low fat or skim milk. Dairy may also trigger adult acne. Other studies have linked acne to skim and low-fat milk. This may be due to milk’s influence on certain hormones, including insulin and insulin-like growth factor-1 (IGF-1).

Other skin conditions

Some foods may worsen eczema, including milk and dairy, according to a clinical review. However, a 2018 study found that pregnant and breastfeeding women who added a probiotic to their diet reduced their child’s risk for eczema and other food-related allergic reactions. Dairy may also be a trigger food for some adults with rosacea. On the other hand, a recent study suggests that dairy may actually have a positive effect on rosacea.

Bone fractures

Drinking three or more glasses of milk a day may increase the risk of bone fractures in women. The research found that this may be due to a sugar called D-galactose in milk. However, the study did explain that further research is needed before dietary recommendations are made. Another study showed that bone fractures in older adults due to osteoporosis are highest in areas that consume more dairy, animal protein, and calcium.


Excess calcium from milk and other foods may increase the risk of prostate cancer. Milk sugars may be linked to a slightly higher risk of ovarian cancer.

Lactose intolerance

Cow’s milk has a higher amount of lactose than milk from other animals. A 2015 review estimates 65 to 70 percent of the world’s population has some form of lactose intolerance. Most people with this condition can safely add small amounts of dairy to their diet.


Is skimmed milk good for weight loss?

Packed with several vital nutrients including calcium, vitamin A, phosphorus, vitamin D, vitamin B12, and the antioxidant selenium, skim milk is beneficial for cardiovascular health and weight management.

How much skimmed milk should I drink a day?

Milk contains a range of nutrients, including calcium, phosphorous, magnesium, and vitamin B12. Government guidelines say adults need 700mg of calcium a day (a 200ml glass of semi-skimmed milk contains 247mg).


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