Skim milk is nearly pure protein and sugar. Per 100 g: 37 kcal, 3.6 g protein, 0.3 g fat. Dairy DIAAS is 0.95–1.0 (Herreman et al., Food Sci Nutr 2020). Protein quality stays the same without the fat.
How should I track Skim Milk, with Milk Solids, Vitamin A and D Added?
The best way to track Skim Milk, with Milk Solids, Vitamin A and D Added is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
