How much protein is in 4 oz of milk, skim?

A 4 oz (113g) serving of milk, skim provides 3.9g of protein and 39 calories, along with 5.7g of carbohydrates and 0.1g of fat.

How much milk, skim do I need to get 30g of protein?

To get 30 grams of protein from milk, skim, you need 31.1 oz (882 grams), which contains approximately 300 calories.

100 grams of milk, skim contains 3.4g of protein (34 kcal). One full pound (16 oz / 454g) contains 15.4g of protein (154 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 3.9g Protein (39 kcal)

To hit 30g of protein from milk, skim, measure 31.1 oz (882 g) for ~300 calories.

Per 4 oz (113g US)

3.9g P

39 kcal · 5.7g C · 0.1g F

Per 100 Grams

3.4g P

34 kcal · 5g C · 0.1g F

Per 1 Pound (16 oz)

15.4g P

154 kcal total

30g Protein Portion

31.1 oz

882g · 300 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	20.7 oz	588 g	200 kcal	29.4g C · 0.6g F
30g Protein	31.1 oz	882 g	300 kcal	44.1g C · 0.9g F
40g Protein	41.5 oz	1,176 g	400 kcal	58.8g C · 1.2g F
50g Protein	51.9 oz	1,471 g	500 kcal	73.6g C · 1.5g F