Skim milk glycemic index
Skim milk has a glycemic index of 27, which is low. A 250 ml serving (1 glass) has a glycemic load of 3 (low).
Also known as: skimmed milk, fat-free milk, low-fat milk
- Serving250 ml
- Available carbs13 g
- Fiber0 g
- Sugars13 g
- Protein8.4 g
- Calories85 kcal
Serving: 1 glass.
What to know
Reduced-fat and skim milk averaged a GI of 27, about the same or lower than whole milk. Removing the fat does not make milk raise blood sugar faster.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 ml | 2.5 g | <1 | Low |
| 100 ml | 5 g | 1 | Low |
| 250 ml · 1 glass | 13 g | 3 | Low |
| 500 ml · double serving | 25 g | 7 | Low |
What the studies found
The value of 27 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 7 studies. Results are fairly consistent (27 to 48).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 27 · Sweden 2004
- 32 · Canada 1981
- 32 · Australia 2003
- 34 · Australia 2003
- 37 · USA 2004
- 40 · USA 1986
- 48 · UK 2005
Skim milk compared with other dairy & plant milks
Similar low-GI foods
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Frequently asked questions
Is skim milk low glycemic?
Yes. With a GI of 27, skim milk is in the low range (55 or less).
What is the glycemic load of skim milk?
A 250 ml serving (1 glass) has a glycemic load of 3, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat skim milk?
With a GI of 27 and a low glycemic load per serving, skim milk usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in skim milk?
A 250 ml serving has about 12 g of total carbohydrate, including 0 g of fiber, leaving 12.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 5 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (250 ml) | |
|---|---|---|
| Calories | 34 kcal | 85 kcal |
| Carbohydrates | 5 g | 12 g |
| Available carbs | 5 g | 13 g |
| Fiber | 0 g | 0 g |
| Sugars | 5.1 g | 13 g |
| Protein | 3.4 g | 8.4 g |
| Fat | 0.1 g | 0.2 g |
Source: USDA FoodData Central, Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) (SR Legacy, FDC 171269). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.