Foods · Dairy and eggs
Calories in whole milk
Whole milk: about 61 calories per 100 g. A portion of 1 cup (244 g) has about 149 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 61 | 3.2 g | 4.8 g | 3.3 g |
| 1 cup | 244 g | 149 | 7.7 g | 11.7 g | 7.9 g |
| 1 fl oz | 31 g | 19 | 1 g | 1.5 g | 1 g |
| 1 tbsp | 15 g | 9 | 0.5 g | 0.7 g | 0.5 g |
| 1 quart | 976 g | 595 | 30.7 g | 46.8 g | 31.7 g |
Where the calories come from
- Protein 21%
- Carbs 31%
- Fat 48%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 61 kcal |
| Protein | 3.2 g |
| Carbohydrate | 4.8 g |
| of which sugars | 5.1 g |
| Fibre | 0 g |
| Fat | 3.3 g |
| of which saturated | 1.9 g |
| Cholesterol | 10 mg |
| Sodium | 43 mg |
| Potassium | 132 mg |
| Calcium | 113 mg |
| Iron | 0 mg |
| Water | 88.1 g |
How it compares with other dairy and eggs
Among the 15 dairy and eggs listed on this site, whole milk ranks number 5 from the lowest in calories per 100 g, and number 13 from the highest in protein per 100 g.
Fewer calories per 100 g
- Greek yogurt (plain, nonfat) 59 cal
- Egg white 52 cal
- 2% milk 50 cal
More calories per 100 g
- Plain yogurt (low fat) 63 cal
- Cottage cheese 81 cal
- Egg (raw) 143 cal
What 149 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of whole milk (1 cup, 149 calories) equals about 34 minutes of walking or 16 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Milk, whole, 3.25% milkfat, with added vitamin D”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in whole milk (1 cup)?
About 149 calories (≈). That is 1 cup (244 g) of whole milk, using the USDA reference value of 61 calories per 100 g.
How many calories are in 100 grams of whole milk?
About 61 calories (≈). One ounce (28 g) is about 17 calories.
How much protein is in whole milk?
3.2 g per 100 g, and about 21% of its calories come from protein (≈). A portion of 1 cup has about 7.7 g.
Source
- USDA FoodData Central, SR Legacy: Milk, whole, 3.25% milkfat, with added vitamin D (FDC ID 171265)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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