Complete Protein
Contains all 9 essential amino acids. High bioavailability.
Milk (Nonfat)
Milk (Nonfat) (Raw) contains 3.4g of protein per 100g, with 0.2g fat, 4.9g carbohydrates, and 35 calories. This makes it a low protein source and a complete protein with all nine essential amino acids. Source: USDA FoodData Central.
USDA FoodData Central #173432 · Data as of Jan 2026 · All values per 100g
Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)
Low FatLow Carb
| Nutrient | Amount per 100g |
|---|---|
| Protein | 3.4 g |
| Calories | 35 kcal |
| Total fat | 0.2 g |
| Carbohydrates | 4.9 g |
| Saturated fat | 0.117 g |
| Cholesterol | 2 mg |
| Fiber | 0 g |
| Sugars | 5.09 g |
| Sodium | 42 mg |
| Potassium | 156 mg |
How protein-efficient is Milk (Nonfat)?
Protein Energy
Moderate39%
of calories from protein
Moderate. You're getting protein, but also plenty of carbs or fats.
Fat Ratio
18.7
grams protein per 1g fat
Extremely Lean. Almost zero fat content.
Calories for 30g
312
calories
Pricey. You have to eat 312 calories just to get your protein.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.117g / 20g*
Cholesterol (Limit)2mg / 300mg*
Healthy Fats (Mono + Poly)0.1g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
42mg
Electrolyte
Potassium
156mg
Electrolyte
Magnesium
11mg
Recovery
Iron
0.03mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05