Milk: Calories, Nutrition & Healthier Swaps
52 kcal per 100 ml · Nutri-Score B
sugar: medium saturated fat: medium salt: low fiber: low
Milk is a familiar source of calcium and protein — about 7 g of protein in a 250 ml glass. Fat level changes the calories, not the calcium.
Milk nutrition facts per 100 ml and per serving
| Nutrient | Per 100 ml | Serving: glass, 200 ml |
|---|---|---|
| Calories | 52 kcal | 104 kcal |
| Protein | 2.9 g | 5.8 g |
| Fat | 2.5 g | 5 g |
| incl. saturated | 1.5 g | 3 g |
| Carbohydrates | 4.7 g | 9.4 g |
| incl. sugars | 4.7 g | 9.4 g |
| Fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
Values per 100 ml as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Milk: nutrition highlights
Nutritionally it's mainly a source of energy: 52 kcal per 100 g, 104 kcal per serving.
On the open Nutri-Score algorithm, milk gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (glass, 200 ml) is 104 kcal — roughly 34 min of easy walking or 13 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Milk
There's no swap in our base that is clearly better at the same calories — milk is already one of the better choices in its category.
More in dairy & cheese
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