Calories in Milk
Whole milk contains 61 kcal per 100ml; skim milk 34 kcal per 100ml. Per cup (240ml), whole milk delivers ~146 kcal and 8g of protein.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup whole milk (240ml) | 146 | 12 | 8 | 8 | — |
| 1 cup 2% milk | 122 | 12 | 8 | 5 | — |
| 1 cup skim milk | 82 | 12 | 8 | 0.2 | — |
| 100ml whole milk | 61 | 5 | 3.3 | 3.3 | — |
| 1 cup almond milk (unsweetened) | 30 | 1 | 1 | 2.5 | — |
| 1 cup oat milk | 120 | 16 | 3 | 5 | — |
Per 100g — variant comparison
| Variant | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Whole milk (3.25% fat) | 61 | 5 | 3.3 | 3.3 | — |
| 2% reduced fat | 51 | 5 | 3.3 | 2 | — |
| 1% low fat | 42 | 5 | 3.4 | 1 | — |
| Skim (fat-free) | 34 | 5 | 3.4 | 0.1 | — |
About these numbers
Milk is one of the more nutrient-dense beverages — 8g of high-quality protein per cup with the full B vitamin profile, calcium (~300 mg), vitamin D (when fortified), and the entire dairy fat-soluble vitamin set (A, D, E, K) in whole milk. The glycemic index is low (27) despite the 12g of lactose per cup, because lactose digests more slowly than other sugars and the protein further blunts the response.
The fat-content choice has become less consequential than it was in past decades. The 2018 Astrup et al. analysis in the European Journal of Clinical Nutrition pooled multiple cohort studies and found no meaningful association between full-fat dairy and cardiovascular disease, with some evidence of T2D protection. For weight loss specifically, skim or 2% delivers the same protein at lower calories. For satiety and Mediterranean-pattern eating, full-fat is fine.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in a glass of milk?
- A standard cup (240ml) of whole milk is 146 kcal; 2% is 122 kcal; 1% is 102 kcal; skim is 82 kcal. The protein content is identical at 8g per cup across fat levels. Plant-based milks vary widely: unsweetened almond milk is 30 kcal but only 1g protein; oat milk is 120 kcal with 3g protein.
- Is milk good for weight loss?
- Skim and 2% are excellent for weight loss — 8g of protein per cup at 80–120 kcal, plus calcium (which the 2007 Major et al. JCN study associated with modest fat loss enhancement). Whole milk is fine but less calorie-efficient. The 2019 meta-analysis by Soedamah-Muthu in Nutrients found dairy consumption was either neutral or weight-favourable across most studies. For active lifters, milk after training is one of the best practical post-workout drinks — fast (whey) and slow (casein) protein in one beverage.
- Whole milk or skim milk — which is better?
- Depends on goals. For calorie restriction: skim wins (8g protein at 82 kcal vs 146 kcal for whole). For satiety: whole milk's fat extends satiety. For cardiovascular health: the 2018 Astrup et al. analysis and 2021 Drouin-Chartier follow-up found no consistent advantage to low-fat over full-fat in healthy adults. For T2D prevention: full-fat dairy may be slightly protective per the 2018 Mozaffarian work. For most adults: choose by calorie budget and taste preference, both are fine.
- Why does milk have a low glycemic index?
- Three reasons. First, lactose (milk sugar) is digested more slowly than free glucose because it requires the enzyme lactase to be cleaved into glucose + galactose. Second, the 8g of protein per cup slows gastric emptying. Third, the fat in whole milk further slows absorption. The result: milk has GI ~27 (low) despite containing 12g of carbs per cup, and even skim milk is in the 30–35 range — low enough to be diabetes-friendly in normal portions.
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