Animal · dairy
Skim Milk
Skim Milk provides 3.5 g of protein per 100 g (7 g per typical serving).
3.5gprotein / 100 g
- Per serving
- 7 g (1 cup · 200 g)
- Calories
- 35 kcal / 100 g
- Protein density
- 10 g / 100 kcal
PDCAAS
1.00
Scale 0–1 (capped at 1.0)
DIAAS
121%
Excellent quality
Leucine
0.35 g
0.7 g per serving
Digestion
Fast
Best: Post-workout
Limiting amino acid
None (complete protein)
All 9 essential amino acids covered
Nutrition per 100 g
- Protein 3.5 g 39% kcal
- Fat 0.2 g 5% kcal
- Carbs 5 g 56% kcal
| Calories | 35 kcal |
|---|---|
| Leucine | 350 mg (10% of protein) |
| Lysine | 310 mg |
| Typical serving | 1 cup (200 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1 cup) = 0.7 g leucine
About 3.6 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Vegetables & whole grainsAlready a complete protein. Pair for fiber and micronutrients.
- Rice, potatoes or quinoaCarbohydrates help refuel after training.
Cost & footprint
- Cost per gram of protein
- $0.030
- Cost for 30 g protein
- ≈ $0.90
- Carbon footprint
- 9.2 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.