How many calories are in semi-skimmed milk?

Semi-skimmed milk contains 50 kcal per 100ml. A standard 200ml glass provides 100 kcal, while a splash in tea (30ml) adds roughly 15 kcal. This is about 30% fewer calories than whole milk (64 kcal/100ml) but more than skimmed milk (35 kcal/100ml). The calorie difference comes entirely from fat content: semi-skimmed has 1.8% fat versus 3.6% for whole milk.

Is semi-skimmed milk better than whole milk?

Semi-skimmed milk has half the fat of whole milk (1.8g vs 3.6g per 100ml) and fewer calories (50 vs 64 kcal per 100ml), but identical protein (3.6g) and carbohydrate (4.8g) content. The saturated fat is also halved (1.1g vs 2.3g). However, whole milk contains more fat-soluble vitamins (A, D, E, K). For blood sugar management, both have the same GI (~27) and carbohydrate content, so the glucose response is identical. The choice depends on whether you want to limit saturated fat intake.

Does milk spike blood sugar?

Milk has a low glycaemic index of approximately 27, meaning it produces a gentle, sustained blood glucose response rather than a sharp spike. The 4.8g of carbohydrate per 100ml is all lactose, which is digested more slowly than sucrose or free glucose. The protein and fat in milk further slow absorption. A 200ml glass delivers 9.6g of carbohydrate — a modest load. Milk is generally considered safe for blood sugar management in moderate quantities.

Glucose: LowNOVA 1

Nutritional Information for Semi-Skimmed Milk

Semi-skimmed milk is the UK's most popular milk, containing 1.8% fat compared to 3.6% in whole milk. It provides around 50 kcal per 100ml with 3.6g of protein and 4.8g of carbohydrates (all lactose). From a SpikeSaver perspective, semi-skimmed milk has a low glycaemic index of approximately 27 — the combination of protein, fat, and lactose (a slow-digesting sugar) means it produces only a modest blood glucose response. It is NOVA 1 (unprocessed) in its standard pasteurised form, making it one of the cleanest protein sources available.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	50 kcal / 209 kJ	100 kcal
Protein	3.6g	7.2g
Carbohydrates	4.8g	9.6g
of which sugars	4.8g	—
Fat	1.8g	3.6g
of which saturated	1.1g	—
Fibre	0g	—
Salt	0.11g	—

Serving size: 1 glass (200ml) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Low

Glucose risk

Semi-skimmed milk contains 4.8g of carbohydrates per 100ml, all from naturally occurring lactose. Lactose is a disaccharide that must be broken down into glucose and galactose before absorption, which is a slower process than digesting sucrose or free glucose. Combined with the protein (3.6g) and fat (1.8g) content, milk has a low glycaemic index of approximately 27. A 200ml glass delivers 9.6g of carbohydrate — a modest glucose load that produces a gentle, sustained response rather than a sharp spike.

Processing level

NOVA 1 (unprocessed)

Standard pasteurised semi-skimmed milk is NOVA 1. Pasteurisation is a minimal processing step (heating to kill bacteria) that does not change the fundamental nature of the food. The ingredient is simply semi-skimmed milk — no additives, no preservatives, no flavourings. Filtered milk (like Cravendale) uses micro-filtration for longer shelf life but remains NOVA 1. Lactose-free versions (like Arla LactoFREE) add the enzyme lactase, which could be considered NOVA 2. Flavoured milks with added sugars and flavourings are NOVA 3-4.

Semi-Skimmed Milk at Tesco

Source: Tesco product page, October 2025

Tesco British Semi Skimmed Milk 2.272L, 4 Pints

£1.65*NOVA 1 (unprocessed)

Tesco British Semi Skimmed Milk 1.13L, 2 Pints

£1.20*NOVA 1 (unprocessed)

Tesco Organic British Semi Skimmed Milk 2.272L/4 Pints

£2.25*NOVA 1 (unprocessed)

Tesco Filtered Semi Skimmed Milk 2 Litre

£2.10*NOVA 1 (unprocessed)

Tesco British Semi Skimmed Milk 568 Ml, 1 Pint

£0.85*NOVA 1 (unprocessed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

All standard semi-skimmed milk at Tesco is NOVA 1 — whether regular, organic, or filtered. The nutritional profile is remarkably consistent across all Tesco own-brand options: 50 kcal, 1.8g fat, 4.8g carbs, 3.6g protein per 100ml. Semi-skimmed has half the fat of whole milk (1.8% vs 3.6%) but the same protein content. The organic versions are nutritionally identical to standard but cost more. Filtered milk (Tesco or Cravendale) lasts longer in the fridge but is nutritionally the same. The only variant to watch is Arla LactoFREE (38 kcal/100ml, lower carbs at 2.6g) which adds lactase enzyme. Budget tip: Tesco British 4 Pints at £1.65 (£0.73/L) is the cheapest option.

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