Calories in whole milk
3.25% milkfat, with added vitamin D. 61 kcal (255 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Whole milk is about 88 percent water, which keeps its calorie density low despite the fat. The difference between whole and skimmed milk is entirely the fat: the protein, lactose, and calcium stay essentially the same.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 244 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 61 kcal | – |
| Energy | 255 kJ | – |
| Protein | 3.1 g | 6% |
| Total fat | 3.2 g | 4% |
| Saturated | 1.86 g | 9% |
| Monounsaturated | 0.81 g | – |
| Polyunsaturated | 0.2 g | – |
| Trans | 0.07 g | – |
| Cholesterol | 10 mg | 3% |
| Total carbohydrate | 4.8 g | 2% |
| Sugars | 5.05 g | – |
| Starch | 0 g | – |
| Fibre | 0 g | 0% |
| Water | 88.1 g | – |
| Vitamins | ||
| Vitamin A | 46 µg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1.3 µg | 6% |
| Vitamin E | 0.07 mg | 0% |
| Vitamin K | 0.3 µg | 0% |
| Thiamin (B1) | 0.046 mg | 4% |
| Riboflavin (B2) | 0.169 mg | 13% |
| Niacin (B3) | 0.089 mg | 1% |
| Pantothenic acid (B5) | 0.362 mg | 7% |
| Vitamin B6 | 0.036 mg | 2% |
| Folate | 5 µg | 1% |
| Vitamin B12 | 0.45 µg | 19% |
| Choline | 14.3 mg | 3% |
| Minerals | ||
| Calcium | 113 mg | 9% |
| Iron | 0.03 mg | 0% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 84 mg | 7% |
| Potassium | 132 mg | 3% |
| Sodium | 43 mg | 2% |
| Zinc | 0.37 mg | 3% |
| Copper | 0.011 mg | 1% |
| Manganese | 0.004 mg | 0% |
| Selenium | 3.7 µg | 7% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup (8 fl oz) | 244 | 149 | 623 | 7.7 | 11.7 | 7.9 |
| 250 ml glass | 258 | 157 | 658 | 8.1 | 12.3 | 8.4 |
| 100 ml | 103 | 63 | 263 | 3.2 | 4.9 | 3.3 |
| 1 tbsp | 15 | 9 | 38 | 0.5 | 0.7 | 0.5 |
Things worth knowing
- Milk is usually measured by volume but nutrition data is by weight. One cup of milk is 244 g, and 250 ml weighs about 258 g.
- Semi-skimmed (2%) milk is roughly 50 kcal per 100 g and skimmed is roughly 34 kcal per 100 g, against 61 kcal for whole.
- Switching a daily 250 ml glass from whole to skimmed saves about 70 kcal per day while keeping all the protein and calcium.
- Milk is a top dietary source of calcium, iodine, riboflavin, and vitamin B12. Vitamin D is added by fortification, not naturally present in meaningful amounts.
Converting these figures
One 1 cup (8 fl oz) of whole milk is 149 kcal, which is 623 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
Similar foods
Source: USDA FoodData Central, SR Legacy 01211. Values are averages; individual samples vary with variety, growing conditions, and preparation.