Calories in Milk: Nutrition Facts & Serving Sizes
Per 1 cup (244g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of whole milk (244g) contains 149 calories with 7.6g of protein, 11g of carbs, and 8.5g of fat. Per 100g, milk provides 61 calories, 3.1g protein, 4.5g carbs, and 3.5g fat. Whole milk is one of the most nutrient-dense liquids in the average diet, delivering a broad spectrum of vitamins and minerals in a convenient liquid form. The standout micronutrient is calcium at 101mg per 100g, making a single cup a significant contributor toward the daily calcium target. Milk also provides phosphorus (86mg per 100g), potassium (253mg per 100g), and vitamin B12 (0.4mcg per 100g), along with vitamin D at 1.3mcg per 100g to support calcium absorption. The protein in milk is high quality, containing all essential amino acids with a favorable leucine content to support muscle protein synthesis. For those tracking macros, whole milk provides a balanced combination of protein, fat, and fast-digesting lactose carbs that make it practical for post-workout recovery or calorie-dense bulking phases.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fl oz (31g) | 18.6 | 0.9g | 1.4g | 1.1g | 0g |
| 1 cup (244g) | 148.8 | 7.6g | 11g | 8.5g | 0g |
| 1 quart (976g) | 595.4 | 30.3g | 43.9g | 34.2g | 0g |
| 100g | 61 | 3.1g | 4.5g | 3.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 61 | 3% |
| Protein | 3.1g | 6% |
| Total Fat | 3.5g | 4% |
| Saturated Fat | 2.2g | 11% |
| Total Carbohydrates | 4.5g | 2% |
| Dietary Fiber | 0g | |
| Sugars | 4.5g | 9% |
| Sodium | 3mg | |
| Cholesterol | 14mg | 5% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.2g | 1% |
| Cholesterol | 14mg | 5% |
| Calcium | 101mg | 8% |
| Iron | 0.1mg | 1% |
| Potassium | 253mg | 5% |
| Vitamin A | 29mcg | 3% |
| Vitamin C | 0.9mg | 1% |
| Vitamin D | 1.3mcg | 7% |
| Vitamin B12 | 0.4mcg | 17% |
| Magnesium | 5mg | 1% |
| Phosphorus | 86mg | 7% |
| Zinc | 0.4mg | 4% |
| Selenium | 2mcg | 4% |
| Folate | 5mcg | 1% |
| Riboflavin (B2) | 0.1mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Milk
Milk is one of the most practical whole-food protein sources for building and maintaining muscle. The protein at 3.1g per 100g is composed of approximately 80% casein and 20% whey. Casein digests slowly and provides a sustained release of amino acids, while whey is fast-digesting and particularly rich in leucine. This combination makes whole milk a reliable post-workout recovery drink that continues to feed muscle protein synthesis for hours after consumption.
The calcium content at 101mg per 100g is directly relevant for athletic performance. Calcium is required for muscle contraction, and chronic low intake can impair force output over time. A single cup covers roughly 15% of the daily calcium target for adults. The vitamin D at 1.3mcg per 100g enhances calcium absorption and also plays a role in testosterone regulation, which is relevant for those prioritizing body composition.
Milk is calorie-dense enough to matter during a bulk but light enough to use freely during a cut. A cup at 149 calories fits into virtually any macro plan. The sodium content is minimal at 3mg per 100g, making it low on electrolyte impact. For those who tolerate lactose, milk remains one of the simplest, cheapest, and most complete single-food nutrition sources available.
Dietary Considerations
Whole milk is gluten-free and suitable for most omnivore and vegetarian diets. It is not vegan. Milk contains lactose, a natural milk sugar, which causes digestive discomfort in lactose-intolerant individuals. Lactase enzyme supplements can reduce this reaction for many people. Milk is a top allergen and must be avoided by those with a dairy allergy, which is different from lactose intolerance. Milk is not keto-friendly for most plans due to its lactose carbs at 4.5g per 100g, though small quantities may fit into higher carb allowances. Skim and reduced-fat options lower calories and fat but retain the protein and calcium. The saturated fat content of 2.2g per 100g is something to monitor if overall saturated fat intake is a concern.
Daily Intake (100g)
100g of milk provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in a cup of whole milk?
One cup of whole milk (244g) contains 149 calories, with 7.6g of protein, 11g of carbs, and 8.5g of fat.
Is milk good for weight loss?
Milk can fit into a weight loss diet. At 61 calories per 100g and 149 calories per cup, it is moderately calorie-dense but delivers protein and key micronutrients that support satiety and muscle retention during a calorie deficit. Choosing skim milk (34 calories per 100g) further reduces calorie intake while keeping the protein content nearly identical.
How much protein is in milk?
Whole milk contains 3.1g of protein per 100g and 7.6g per cup (244g). The protein is a mix of casein and whey, both high-quality complete proteins with all essential amino acids.
Is milk keto-friendly?
Whole milk is generally not considered keto-friendly due to its lactose content of 4.5g of carbs per 100g, equaling about 11g per cup. Those on a strict ketogenic diet typically opt for unsweetened almond milk or heavy cream instead, both of which are much lower in carbs.
What is the difference in calories between whole milk and skim milk?
Whole milk has 61 calories per 100g while skim milk has about 34 calories per 100g. The difference is almost entirely from fat. Skim milk removes most of the fat, reducing calories by nearly half per serving while keeping the protein and calcium content largely intact.
Does milk help build muscle?
Yes. Milk contains high-quality complete protein at 7.6g per cup, including both fast-digesting whey and slow-digesting casein. Multiple studies have shown that milk consumption post-workout supports muscle protein synthesis comparable to whey protein supplements. The combination of protein, carbs, and electrolytes also makes it a practical recovery drink.
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