Calories in whole milk
Whole milk (3.25% fat) contains 61 calories per 100g, with 3.2g of protein, 3.3g of fat and 4.8g of carbohydrates. A serving of 1 cup, 240ml (244g) comes to roughly 149 calories.
Calculate calories by quantity
Total weight: 244g
Calories by number of servings
Based on 1 cup, 240ml (244g) at 149 kcal per serving.
| 1 cup | 244g | 149 kcal |
|---|---|---|
| 2 cups | 488g | 298 kcal |
| 3 cups | 732g | 447 kcal |
| 4 cups | 976g | 595 kcal |
| 5 cups | 1,220g | 744 kcal |
| 6 cups | 1,464g | 893 kcal |
| 8 cups | 1,952g | 1,191 kcal |
| 10 cups | 2,440g | 1,488 kcal |
Calories by serving size
Based on 61 kcal per 100g (3.25% fat).
| 1 tbsp (15g) | 9 kcal |
|---|---|
| 100g (about 97ml) | 61 kcal |
| 1 cup, 240ml (244g) | 149 kcal |
Full nutrition facts
Per 100g, 3.25% fat.
| Energy | 61 kcal |
|---|---|
| Protein | 3.2 g |
| Total fat | 3.3 g |
| Saturated fat | 1.9 g |
| Carbohydrate | 4.8 g |
| Sugars | 5.1 g |
| Fibre | 0 g |
| Sodium | 43 mg |
| Cholesterol | 10 mg |
| Potassium | 132 mg |
Sugars (lactose) can read slightly higher than total carbohydrate because USDA measures sugars directly in the lab but calculates carbohydrate by difference; both figures are shown as published.
How this fits a day of eating
A cup of whole milk (244g) is about 149 calories, 7.5% of a 2,000 calorie day, with 8g of protein and 8g of fat. Milk calories are easy to overlook because they arrive in coffee, cereal and smoothies, where a generous pour can add more than you would guess.
Switching milk type is one of the simplest calorie savings. A cup of skim milk is about 83 calories and 2% milk about 122, against 149 for whole milk, with a similar amount of protein.
Common questions
How many calories are in a glass of whole milk?
One US cup of whole milk, about 240ml or 244g, contains roughly 149 calories, 8g of protein, 8g of fat and 12g of carbohydrate from lactose. A larger 300ml glass is closer to 188 calories. A splash in coffee of around 30ml adds about 19 calories, which accumulates over several cups.
Is whole milk bad for weight loss?
Whole milk is not off-limits in a calorie deficit, but it is more calorie-dense than lower-fat options. A cup provides about 149 calories compared with 83 for skim milk, while protein is nearly identical. If you drink milk often, lower-fat milk saves calories; if you use only small amounts, the difference is minor.
Is milk measured in grams or millilitres for calories?
Nutrition databases often list milk per 100g, but milk is slightly denser than water, so 100ml of whole milk weighs about 103g. The difference is only about 3%, or 2 calories per 100ml. For everyday tracking, treating millilitres and grams as roughly equal is accurate enough for most purposes.
How many calories are in 3 cups?
1 cup has about 149 calories, so 2 cups come to roughly 298 and 3 cups to 447. The same maths keeps going: 5 cups are about 744 and ten about 1,488. Use the quantity calculator above for any number up to 20.
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Nutrition values from USDA FoodData Central, FDC ID 171265, per 100g unless stated. Calorie needs vary by person.