How Many Calories in a Protein Shake with Skimmed Milk?

November 15, 2025 •

3 min read

According to nutritional data, a single cup (240ml) of skimmed milk contains approximately 83 calories, making it a low-fat and low-calorie base for your shake. This is a crucial factor when determining how many calories in a protein shake with skimmed milk, especially for those focused on weight management.

Quick Summary

The calorie count of a protein shake with skimmed milk is determined by the specific protein powder and any additional ingredients. While the milk itself is low-calorie, flavored powders and other additions can significantly increase the total count. This guide provides a detailed breakdown of the calorie content.

Key Points

Total Calories: A protein shake with skimmed milk and an average scoop of whey protein usually contains between 180 and 230 calories.
Low-Calorie Base: A single cup (240ml) of skimmed milk adds only about 83 calories to your shake, a much lower amount than whole or semi-skimmed varieties.
Ingredient Impact: The type of protein powder (isolate vs. concentrate) and any additional ingredients like fruit or nut butter significantly affect the final calorie count.
Weight Management: For those on a calorie-controlled diet, a protein shake with skimmed milk provides a nutrient-dense option that supports muscle growth and satiety without excess calories.
Best for Control: Choosing unflavored protein powder and adding your own zero-calorie flavorings like extracts or spices offers maximum control over the total caloric intake.
Compare to Water: While water yields a lower-calorie shake, skimmed milk offers additional nutrients and a more satisfying, creamy consistency for a moderate calorie increase.

The total calorie count for a protein shake made with skimmed milk can vary, but typically falls within the range of 180 to 250 calories, depending on the protein powder used. The calculation is relatively straightforward: simply add the calories from your serving of protein powder to the calories from your skimmed milk. For those watching their intake closely, this combination offers a creamy texture with fewer calories compared to using higher-fat milks.

Calorie Breakdown: Skim Milk and Protein Powder

To understand the total calorie count, it helps to break down the two main components.

Skimmed Milk Calories

Skimmed milk is the lowest-calorie dairy milk option, with virtually no fat. A standard serving of skimmed milk is about 1 cup (240 ml). Based on nutrition data, this provides approximately:

Calories: ~83 calories
Protein: ~8 grams
Carbohydrates: ~12 grams

Protein Powder Calories

The calorie content of protein powder can vary widely depending on the brand, protein source, and whether it is flavored or unflavored. On average, a standard scoop (25-30 grams) contains:

Whey Protein Isolate: Typically 100-120 calories per scoop, as most fat and carbs are removed.
Whey Protein Concentrate: Ranges from 110-130 calories per scoop, containing slightly more fat and carbs.
Plant-Based Protein: Often 100-120 calories per scoop, though this can vary by the protein source and other ingredients.
Casein Protein: Generally around 120 calories per scoop and digests more slowly.

Factors Influencing Total Calories

Beyond the basic ingredients, several factors can alter the calorie count of your shake:

Scoop Size and Brand: Always check the specific nutrition label on your protein powder, as scoop sizes and caloric density differ significantly between products.
Flavorings and Sweeteners: Flavored protein powders often contain more calories due to added sugars or sweeteners. Opting for unflavored powder and adding your own ingredients gives you more control.
Additional Ingredients: Adding extras like fruit, nut butter, or oats can quickly increase the total calories. While these can boost nutritional value, they are not ideal for a strictly low-calorie shake.

A Low-Calorie Protein Shake Recipe

For those seeking a simple, low-calorie shake, here is a basic recipe that utilizes skimmed milk.

Ingredients:

1 scoop unflavored whey protein isolate
1 cup (240 ml) skimmed milk
Ice cubes
Optional: 1/4 tsp vanilla extract for flavor

Instructions:

Add skimmed milk and protein powder to a blender or shaker bottle.
Add a handful of ice and the optional vanilla extract.
Blend or shake vigorously until the mixture is smooth and frothy.
Enjoy immediately for a low-calorie, high-protein boost.

Calorie Comparison: Milk Types for Protein Shakes


Milk Type	Per Cup (240ml)	Protein (g)	Fat (g)	Calories	Use Case
Skim Milk	~83	8.5	0.2	83	Weight loss, low-calorie diets
Low-Fat Milk	~106	8.5	2.5	106	Moderate calories, general health
Whole Milk	~152	8	8	152	Weight gain, higher energy needs
Almond Milk	~30-60	~1	~2.5	30-60	Low calorie, dairy-free (low protein)
Water	0	0	0	0	Lowest calories, rapid absorption

Optimizing Your Low-Calorie Shake

To keep your shake lean while maximizing flavor and nutrients:

Add Low-Calorie Flavor: Use a few drops of vanilla or almond extract, a dash of cinnamon, or a small amount of unsweetened cocoa powder instead of flavored protein powder.
Include Fiber-Rich Ingredients: A small amount of chia seeds or flax seeds can add fiber and omega-3s without dramatically increasing calories, promoting a feeling of fullness.
Choose the Right Protein: For the lowest calories, opt for a whey protein isolate, which has a higher protein-to-calorie ratio than concentrates.
Blend with Ice: Using plenty of ice not only makes the shake colder and thicker but also increases volume without adding any calories.

Conclusion

Combining a standard scoop of whey protein powder with 1 cup of skimmed milk typically results in a shake containing between 180 and 230 calories, depending on the specific product. Skimmed milk is an excellent, low-calorie base for a protein shake, providing essential nutrients like protein and calcium without the added fat of whole milk. By being mindful of your protein powder choice and any additional ingredients, you can easily control how many calories in a protein shake with skimmed milk and tailor it to your specific fitness and weight management goals. For those aiming for the absolute lowest calorie count, mixing with water is an option, but skimmed milk offers a superior nutritional profile and creamier texture.

Sources

Healthline: Is Whole Milk Better Than Low Fat and Skim Milk?
Shivakam: 1 Scoop of Whey Protein Calories
EarthChimp: What's the Best Milk for Protein Shakes?
Bulk: Protein Shake with Milk or Water: Which one is best?
Forbes Vetted: The Best Protein Powders 2025

Frequently Asked Questions

A standard scoop (around 25-30 grams) of whey protein typically contains between 100 and 150 calories, though this can vary by brand and product type (isolate usually has fewer calories than concentrate).

One cup (240 ml) of skimmed milk contains approximately 83 calories and is nearly fat-free.

Yes, a protein shake with skimmed milk is beneficial for weight loss. The low-calorie, high-protein combination helps you feel full longer and can support a calorie-controlled diet.

A shake made with water will be significantly lower in calories, as water contains zero calories. The difference is typically the 83 calories added by one cup of skimmed milk.

Yes, adding a medium banana can increase the calorie count by approximately 105 calories, in addition to adding more carbohydrates and sugar.

For the lowest calorie count, whey protein isolate is often the best choice. It is highly processed to remove most of the fat and lactose, resulting in a higher protein-to-calorie ratio.

Yes, skim milk provides a good source of protein for muscle repair and contains carbohydrates to help replenish energy stores after a workout, making it a great post-workout option.