Nutritional value of whole milk
One 249 g serving (about a cup) of whole milk has about 149 calories, 8.1 g protein, 8 g fat, 11.5 g carbohydrate and 306 mg calcium. These figures are our calculation from USDA FoodData Central values for whole milk (3.25% milkfat, with added vitamin D).
Free download
Milk and Dairy Storage Chart (PDF): How long milk, plant milks, cream, yogurt and kefir last, opened and unopened. 23 rows, each with its source.
Thank you
Your chart is ready
We use your email only for this download.Also free:
Home Bar Storage Chart (PDF)Juice, Soda and Water Storage Chart (PDF)Coffee, Tea and Hot Drinks Storage Chart (PDF)Drink Strength, Calories and Units Cheat Sheet (PDF)Want the full pack? About 10 printable sheets: a larger chart for each drink type, a “has it gone off?” checklist, date labels, a party planner and an inventory sheet.
In this article
What is the nutritional value of whole milk?
USDA FoodData Central lists whole milk, 3.25% milkfat, with added vitamin D (published 2019). Per 100 g: 60 kcal, 3.27 g protein, 3.2 g fat, 4.63 g carbohydrate, 4.81 g sugars, 123 mg calcium, 101 mg phosphorus, 150 mg potassium, 0.138 mg riboflavin, 0.54 mcg vitamin B12 and 38.4 IU vitamin D.
| Per 249 g serving (about 1 cup) | Amount |
|---|---|
| Calories | 149 kcal |
| Protein | 8.1 g |
| Fat | 8.0 g |
| Carbohydrate | 11.5 g |
| Sugars (lactose) | 12.0 g |
| Calcium | 306 mg |
| Potassium | 374 mg |
| Vitamin B12 | 1.3 mcg |
| Vitamin D | 96 IU |
Per-serving values are our calculation from the per-100 g data and the 249 g portion weight in the database.
How does whole milk compare with skimmed milk?
Nonfat milk in the same database has 34 kcal and 0.08 g fat per 100 g, against 60 kcal and 3.2 g fat for whole milk. Protein and calcium are close.
Does whole milk contain omega-3?
We did not find an omega-3 figure in the USDA entry we opened, so we do not give one.
Brands and countries differ; check your carton label. Ask a doctor or dietitian about fat intake if you have a health condition.
People also ask
How many calories are in a cup of whole milk?
About 149 kcal for 249 g (our calculation from USDA's 60 kcal per 100 g).
How much protein is in whole milk?
About 8.1 g per cup (249 g), from USDA's 3.27 g per 100 g.
How much calcium is in whole milk?
About 306 mg per cup (249 g), from USDA's 123 mg per 100 g.
Sources
About · How we verify this · Editorial policy · Corrections
What would help you most next?
One tap. Anonymous. It helps us decide what to build.
Thank you. The free charts above are yours to keep.
