Milk Nutrition Facts: Calories, Vitamins & Minerals
Milk nutrition facts per 100 ml and per serving
Figures are for: Milk 2.5%
| Nutrient | Per 100 ml | Serving: cup, 240 ml |
|---|---|---|
| Calories | 52 kcal | 125 kcal |
| Energy (kilojoules) | 218 kJ | 522 kJ |
| Protein | 2.9 g | 7 g |
| Fat | 2.5 g | 6 g |
| incl. saturated | 1.5 g | 3.6 g |
| Total carbohydrates | 4.7 g | 11 g |
| incl. sugars | 4.7 g | 11 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
52 kcal (218 kJ) per 100 ml · P/F/C 2.9/2.5/4.7 g
Serving (cup, 240 ml) — 125 kcal (522 kJ) · Nutri-Score B
Per 100 ml: sugar: medium saturated fat: medium salt: low fiber: low
Is milk healthy?
Yes. On its nutrient profile, milk is a healthy choice: grade B on the open 2023 Nutri-Score algorithm — the best grade any drink except water can get.
For
- Protein: 7 g per serving — 13% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving (cup, 240 ml) has 125 kcal, 7 g protein, 6 g fat and 11 g carbs. Other amounts in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Milk is a familiar source of calcium and protein — about 7 g of protein in a cup (240 ml). Fat level changes the calories, not the calcium.
protein 22%fat 43%carbs 35%
Vitamins and minerals in milk
Per 100 ml, the standouts are vitamin B12 — 0.55 mcg, 23% of the Daily Value; riboflavin — 0.19 mg, 15% of the Daily Value.
| Nutrient | Per 100 ml | Serving: cup, 240 ml | % DV |
|---|---|---|---|
| Vitamin A | 29 mcg | 70 mcg | 8% |
| Thiamin (B1) | 0.04 mg | 0.1 mg | 8% |
| Riboflavin (B2) | 0.19 mg | 0.46 mg | 36% |
| Vitamin B6 | 0.04 mg | 0.09 mg | 6% |
| Vitamin B12 | 0.55 mcg | 1.3 mcg | 55% |
| Potassium | 146 mg | 349 mg | 7% |
| Calcium | 125 mg | 300 mg | 23% |
| Magnesium | 11 mg | 27 mg | 7% |
| Phosphorus | 96 mg | 230 mg | 18% |
| Zinc | 0.5 mg | 1.2 mg | 11% |
| Selenium | 2.6 mcg | 6.2 mcg | 11% |
| Cholesterol | 8.3 mg | 20 mg | 7% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D” (FDC ID 172205, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 ml; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins. This record has no added vitamins A and D; fortified milk (most US milk) has more — check the label.
Milk calories by volume, 100–500 ml
250 ml of milk has 130 calories and 330 ml has 172. The table gives protein, fat and carbs for each amount; for any other amount, type your own into the calculator below.
| Volume | Kcal | P / F / C, g |
|---|---|---|
| 100 ml | 52 | 2.9 / 2.5 / 4.7 |
| 200 ml | 104 | 5.8 / 5 / 9.4 |
| 240 ml — typical serving | 125 | 7 / 6 / 11 |
| 250 ml | 130 | 7.3 / 6.3 / 12 |
| 330 ml | 172 | 9.6 / 8.3 / 16 |
| 500 ml | 260 | 15 / 13 / 24 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Milk: calories by type
“Calories per 100 ml” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 ml | Kcal | P / F / C, g |
|---|---|---|
| Skimmed milk | 31 | 3 / 0.1 / 4.8 |
| Milk, 1% fat | 41 | 3.5 / 1 / 4.6 |
| Milk 1.5% | 44 | 3 / 1.5 / 4.7 |
| Lactose-free milk 1.5% | 44 | 3 / 1.5 / 4.7 |
| Milk 2.5% | 52 | 2.9 / 2.5 / 4.7 |
| Milk 3.2% | 60 | 2.9 / 3.2 / 4.7 |
| Baked milk 4% | 67 | 3 / 4 / 4.7 |
| Goat milk | 68 | 3 / 4.1 / 4.5 |
Calories in dishes with milk
| Dish | Serving | Kcal per serving | Milk in it |
|---|---|---|---|
| Peanut butter banana smoothie | 340 ml | 337 | ≈200 g |
| Salmon and corn chowder | 360 g | 396 | ≈81 g |
| Sweet lassi | 270 ml | 211 | ≈51 g |
| Mango lassi | 290 ml | 203 | ≈50 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A serving (cup, 240 ml) is 125 kcal — roughly 41 min of easy walking or 16 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.
Milk: swaps and alternatives
No need to swap: milk gets grade B, the second-best of five, and nothing is in the red on the per-100 ml traffic light: sugar 4.7 g (red is over 11.25 g), saturated fat 1.5 g (over 2.5 g) and salt 0.1 g (over 0.75 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 240 ml, a typical serving of milk.
Milk vs similar foods: calories compared
| Per 100 ml | Kcal | P / F / C, g |
|---|---|---|
| Almond Milk | 24 | 0.5 / 1.9 / 1.8 |
| Oat Milk | 47 | 0.8 / 1.5 / 8.3 |
| Milk | 52 | 2.9 / 2.5 / 4.7 |
Milk: head-to-head comparisons
FAQ
How many calories are in 100 ml of milk?
100 ml of milk has 52 calories, with 2.9 g protein, 2.5 g fat and 4.7 g carbohydrates.
How many calories are in a serving of milk?
A serving (cup, 240 ml) has 125 calories: 7 g protein, 6 g fat and 11 g carbs.
What are the macros of milk?
Per 100 ml: 2.9 g protein, 4.7 g carbs and 2.5 g fat. By calories that's about 22% protein, 35% carbs and 43% fat.
How long do you have to walk to burn a serving of milk?
About 41 min of easy walking or 16 min of cycling for a 70 kg (154 lb) person — that's the 125 calories in a serving (cup, 240 ml).
What vitamins and minerals are in milk?
Per 100 ml, milk is richest in vitamin B12 (0.55 mcg, 23% DV), riboflavin (0.19 mg, 15% DV) — from USDA FoodData Central record 172205.
How do the calories in milk change with the type?
Per 100 ml it ranges from 31 kcal (skimmed milk) to 68 kcal (goat milk); milk 2.5% is in between, at 52 kcal.
More in dairy & cheese
Greek YogurtPlain YogurtCottage CheeseMozzarellaFetaParmesanCheddarButterSkyrRicotta