Milk: calories and nutrition facts
100 g of milk has 61 kcal. 1 cup (244 g): 149 kcal.
Milk is in the family Dairy. Per 100 g it provides 3.1 g protein, 4.8 g carbohydrates (0 g fiber) and 3.3 g fat: about 48% of its calories come from fat.
What milk provides most
- Source of vitamin B12: 0.45 µg per 100 g, 19 % of the Daily Value.
- Source of vitamin B2 (riboflavin): 0.17 mg per 100 g, 13 % of the Daily Value.
Milk per serving
The serving is 1 cup, 244 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup |
|---|---|---|
| Calories | 61 kcal | 149 kcal |
| Protein | 3.1 g | 7.7 g |
| Carbohydrates | 4.8 g | 11.7 g |
| Fiber | 0 g | 0 g |
| Sugars | 5 g | 12.3 g |
| Fat | 3.3 g | 7.9 g |
| Sodium | 43 mg | 105 mg |
Milk nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 61 kcal | — |
| Protein | 3.1 g | 6 % |
| Total fat | 3.3 g | 4 % |
| Saturated fat | 1.9 g | 9 % |
| Monounsaturated fat | 0.81 g | — |
| Polyunsaturated fat | 0.2 g | — |
| Cholesterol | 10 mg | 3 % |
| Carbohydrates | 4.8 g | 2 % |
| Dietary fiber | 0 g | 0 % |
| Total sugars | 5 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 46 µg | 5 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 1.3 µg | 7 % |
| Vitamin E | 0.07 mg | 0 % |
| Vitamin K | 0.3 µg | 0 % |
| B1 · Thiamin | 0.05 mg | 4 % |
| B2 · Riboflavin | 0.17 mg | 13 % |
| B3 · Niacin | 0.09 mg | 1 % |
| B6 | 0.04 mg | 2 % |
| B9 · Folate | 5 µg | 1 % |
| B12 | 0.45 µg | 19 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| 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 % |
| Selenium | 3.7 µg | 7 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.07 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dairy
Of 5 foods in this family on Micela, milk ranks 4th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🧈 Butter | 717 | 0.85 g |
| 2 | 🍮 Dulce de leche | 315 | 6.8 g |
| 3 | 🧀 Cheese | 299 | 18.1 g |
| 4 | 🥛 Milk | 61 | 3.1 g |
| 5 | 🍦 Yogurt | 61 | 3.5 g |
Among Micela's 180 foods, milk is in the top 10 for vitamin D (10th).
Where it comes from
The oldest known dairying: Anatolia.
Approximate origin, under review.
Frequently asked questions
How many calories does milk have?
100 g of milk has 61 kcal. 1 cup (244 g) has 149 kcal.
How much protein does milk have?
3.1 g per 100 g; 7.7 g in 1 cup.
How many carbs does milk have?
4.8 g of carbohydrates per 100 g, of which 0 g is fiber and 5 g sugars.
What vitamins and minerals does milk have?
The ones it provides most per 100 g, by Daily Value: vitamin B12, 19 %; vitamin B2 (riboflavin), 13 %.
Where does milk come from?
The oldest known dairying: Anatolia. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 1077 · Milk, whole, 3.25% milkfat, with added vitamin D · Milk, whole, 3.25% milkfat, with added vitamin D
One serving (1 cup) is about 7% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers