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How Many Calories in Whole Milk?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 17 kcal | 0.9g |
| 100g | 61 kcal | 3.1g |
| 1 glass | 149 kcal | 7.6g |
A whole milk contains 61 calories per 100g. A typical 1 glass (244g) provides about 149 calories. Whole Milk is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Whole Milk Nutrition Facts
| Nutrient | Per 100g | Per serving (244g) |
|---|---|---|
| Calories | 61 kcal | 149 kcal |
| Protein | 3.1g | 7.6g |
| Carbohydrates | 4.8g | 11.7g |
| of which Sugars | 5.0g | 12.2g |
| Fat | 3.2g | 7.8g |
| of which Saturates | 1.9g | 4.6g |
| Fibre | 0.0g | 0.0g |
| Sodium | 43.0mg | 105mg |
| Potassium | 132.0mg | 322mg |
| Calcium | 113.0mg | 276mg |
| Iron | 0.0mg | 0.0mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 46.0µg | 112µg |
| Selenium | 3.7µg | 9µg |
| Riboflavin (B2) | 0.2mg | 0.5mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in sodium (2% DV)
- A good source of riboflavin (B2) (15% DV)
- Calories: 3% DV
- Protein: 6% DV
- Carbohydrates: 2% DV
- Fibre: 0% DV
- Fat: 4% DV
- Saturated fat: 10% DV
- Sodium: 2% DV
- Potassium: 3% DV
- Calcium: 9% DV
- Iron: 0% DV
- Vitamin C: 0% DV
- Vitamin A: 5% DV
- Selenium: 7% DV
- Riboflavin (B2): 15% DV
Useful for tracking whole milk
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Shop MORiSH →Have a cat or dog? Check whether whole milk is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out whole milk for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the date and keep refrigerated — most dairy products lose quality quickly once opened, and fat content affects both flavour and how well a product freezes.
Does whole milk fit your diet?
Low-carb / keto
Whole Milk contains 4.8g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in whole milk per 100g?
Whole Milk contains 61 calories per 100g, based on USDA reference data.
Is whole milk high in calories?
A 1 glass of whole milk (244g) has around 149 calories — roughly 7% of a 2,000-calorie daily intake.
Is whole milk good for weight loss?
At 61 calories per 100g, whole milk is relatively low in calories and can fit well into a weight-loss diet. A 1 glass provides about 149 calories.
How much protein is in whole milk?
Whole Milk contains 3.1g of protein per 100g.
Is whole milk a good source of fibre?
Whole Milk is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does whole milk compare to milk substitutes, fluid, with lauric acid oil?
Whole Milk has 61 calories per 100g, close to milk substitutes, fluid, with lauric acid oil at 61 — 0 calories fewer per 100g. See the full macro breakdown above.
Is whole milk keto-friendly?
Whole Milk contains 4.8g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of whole milk for 20g of protein?
With 3.1g of protein per 100g, you'd need roughly 645g of whole milk to reach 20g of protein
Foods with a similar calorie count
Other dairy closest to whole milk by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whole Milk (this page) | 61 kcal | 3.1g | 4.8g | 3.2g |
| Milk Substitutes, Fluid, with Lauric Acid Oil | 61 kcal | 1.8g | 6.2g | 3.4g |
| Milk, Low Sodium, Fluid | 61 kcal | 3.1g | 4.5g | 3.5g |
| Natural Yogurt | 61 kcal | 3.5g | 4.7g | 3.2g |
| Milk, Whole, 3.25% Milkfat, without Added Vitamin a and Vitamin D | 61 kcal | 3.1g | 4.8g | 3.3g |
| Milk, Chocolate, Lowfat, with Added Vitamin a and Vitamin D | 62 kcal | 3.5g | 9.9g | 1.0g |
| Milk, Buttermilk, Fluid, Whole | 62 kcal | 3.2g | 4.9g | 3.3g |
More kit for whole milk tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.