Whole Milk Calories & Nutrition Facts
Complete dairy with calcium, vitamin D and complete protein for bone and muscle health.
Quick answer
How many calories are in Whole Milk?
Whole Milk has 61 calories per 100g. A 1 cup (244g) has about 149 calories. It is a low-calorie food, with most calories coming from fat.
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Macro targets
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Recipe total
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Practical Portion Guide for Whole Milk
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (244g) | 149 kcal | 7.8g | 11.7g | 11.7g | 8.1g |
| 1 fl oz (30.5g) | 19 kcal | 1.0g | 1.5g | 1.5g | 1.0g |
| 1 tbsp (15g) | 9 kcal | 0.5g | 0.7g | 0.7g | 0.5g |
| 100g USDA reference | 61 kcal | 3.2g | 4.8g | 4.8g | 3.3g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
% Daily Value: 1 cup (244g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 171265 (Milk, whole, 3.25% milkfat, with added vitamin D); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 cup (244g) | % DV |
|---|---|---|---|---|
| Protein | 3.2g | 6% | 7.8g | 16% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 4.8g | 2% | 11.7g | 4% |
| Total fat | 3.3g | 4% | 8.1g | 10% |
| Sodium | 43mg | 2% | 105mg | 5% |
| Cholesterol | 10mg | 3% | 24mg | 8% |
| Potassium (USDA) | 132mg | 3% | 322mg | 7% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 171265.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 31 (Low)
How Whole Milk Fits Into a Diet
Whole Milk can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Whole Milk
Compare Whole Milk With Similar Dairy
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Whole Milk | 61 kcal | 3.2g | 4.8g | 3.3g | 0g |
| Greek Yogurt (Plain) | 97 kcal | 9g | 3.6g | 5g | 0g |
| Cheddar Cheese | 402 kcal | 25g | 1.3g | 33g | 0g |
| Mozzarella Cheese | 280 kcal | 28g | 2.2g | 17g | 0g |
| Butter | 717 kcal | 0.9g | 0.1g | 81g | 0g |
| Heavy Cream | 340 kcal | 2.1g | 2.8g | 36g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Whole Milk: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 1 cup Whole Milk?
1 cup (244g) of Whole Milk has about 149 calories, 7.8g protein, 11.7g carbohydrates, 0.0g fiber, and 8.1g fat. The 244g portion weight is the USDA FoodData Central household measure for FDC ID 171265 (Milk, whole, 3.25% milkfat, with added vitamin D), scaled from the 100g reference values.
Is Whole Milk high in protein?
Whole Milk has 3.2g protein per 100g, which is 6% of the 50g FDA Daily Value. 1 cup (244g) supplies about 7.8g, or 16% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
Is Whole Milk a good source of potassium?
USDA FoodData Central lists 132mg potassium per 100g for Milk, whole, 3.25% milkfat, with added vitamin D (FDC ID 171265), which is 3% of the 4,700mg Daily Value. 1 cup (244g) provides about 322mg, or 7% DV.
How many calories are in Whole Milk?
Whole Milk contains 61 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 13 calories from protein, 19 calories from carbohydrates, and 30 calories from fat; these estimates may not add up exactly to the listed total.
Is Whole Milk good for weight loss?
Yes, Whole Milk is excellent for weight loss with only 61 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Whole Milk?
Whole Milk contains 3.2g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Whole Milk?
Track Whole Milk by grams when precision matters. A practical starting point is 1 cup (244g), which is about 149 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Whole Milk keto-friendly?
Yes, Whole Milk is keto-friendly with only 4.8g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Whole Milk good for diabetics?
Whole Milk may fit a diabetes meal plan with a listed glycemic index of 31, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Whole Milk?
Calorique's food profile lists vitamins B12, D, A, B2, B5 and minerals including Calcium, Phosphorus, Potassium, Selenium for Whole Milk. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Whole Milk?
Calorique standardizes Whole Milk nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Greek Yogurt (Plain)
97 cal · 9g protein per 100g
Cheddar Cheese
402 cal · 25g protein per 100g
Mozzarella Cheese
280 cal · 28g protein per 100g
Butter
717 cal · 0.9g protein per 100g
Heavy Cream
340 cal · 2.1g protein per 100ml
Parmesan Cheese
431 cal · 38g protein per 100g
Skim Milk (Non-fat)
34 cal · 3.4g protein per 100ml
Cream Cheese
342 cal · 6g protein per 100g