Calories in Whole Milk: Per 100 ml, Per Serving & Nutrition Facts
How many calories in whole milk: per 100 ml and per serving
Figures are for: Milk 3.2%
| Nutrient | Per 100 ml | Serving: cup, 240 ml |
|---|---|---|
| Calories | 60 kcal | 144 kcal |
| Energy (kilojoules) | 251 kJ | 602 kJ |
| Protein | 2.9 g | 7 g |
| Fat | 3.2 g | 7.7 g |
| incl. saturated | 2 g | 4.8 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.
60 kcal (251 kJ) per 100 ml · P/F/C 2.9/3.2/4.7 g
Serving (cup, 240 ml) — 144 kcal (602 kJ) · Nutri-Score C
Per 100 ml: sugar: medium saturated fat: medium salt: low fiber: low
Is whole milk healthy?
In moderation. Whole milk sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” drink.
Against
- Saturated fat: 4.8 g per serving — 24% of the 20 g daily reference intake.
A typical serving (cup, 240 ml) has 144 kcal, 7 g protein, 7.7 g fat and 11 g carbs. Other amounts in the table.
A healthier swap at the same calories: skim milk (240 ml): −4.6 g saturated fat.
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
Whole milk supplies protein, calcium, and vitamins B2 and B12. Its calories rise with the fat — skim milk has about half as many.
protein 20%fat 49%carbs 31%
Vitamins and minerals in whole milk
Per 100 ml, the standouts are vitamin B12 — 0.46 mcg, 19% of the Daily Value; riboflavin — 0.17 mg, 13% of the Daily Value.
| Nutrient | Per 100 ml | Serving: cup, 240 ml | % DV |
|---|---|---|---|
| Vitamin A | 47 mcg | 114 mcg | 13% |
| Thiamin (B1) | 0.05 mg | 0.11 mg | 9% |
| Riboflavin (B2) | 0.17 mg | 0.42 mg | 32% |
| Vitamin B6 | 0.04 mg | 0.09 mg | 5% |
| Vitamin B12 | 0.46 mcg | 1.1 mcg | 46% |
| Potassium | 136 mg | 327 mg | 7% |
| Calcium | 117 mg | 280 mg | 22% |
| Magnesium | 10 mg | 25 mg | 6% |
| Phosphorus | 87 mg | 208 mg | 17% |
| Zinc | 0.38 mg | 0.92 mg | 8% |
| Copper | 0.03 mg | 0.06 mg | 7% |
| Selenium | 3.8 mcg | 9.2 mcg | 17% |
| Cholesterol | 10 mg | 25 mg | 8% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D” (FDC ID 172217, 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.
Whole Milk calories by volume, 100–500 ml
250 ml of whole milk has 150 calories and 330 ml has 198. 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 | 60 | 2.9 / 3.2 / 4.7 |
| 200 ml | 120 | 5.8 / 6.4 / 9.4 |
| 240 ml — typical serving | 144 | 7 / 7.7 / 11 |
| 250 ml | 150 | 7.3 / 8 / 12 |
| 330 ml | 198 | 9.6 / 11 / 16 |
| 500 ml | 300 | 15 / 16 / 24 |
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Whole 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 whole milk
| Dish | Serving | Kcal per serving | Whole Milk in it |
|---|---|---|---|
| White hot chocolate | 240 ml | 338 | ≈200 g |
| Halva latte | 280 ml | 244 | ≈230 g |
| Lavender latte | 280 ml | 204 | ≈230 g |
| Salted caramel latte | 290 ml | 241 | ≈234 g |
| Dirty chai latte | 250 ml | 188 | ≈200 g |
| White chocolate mocha | 290 ml | 287 | ≈224 g |
| Pumpkin spice latte | 310 ml | 248 | ≈224 g |
| Chocolate milkshake | 320 ml | 410 | ≈203 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 144 kcal — roughly 47 min of easy walking or 18 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 Whole Milk
Why swap: whole milk has a fair amount of saturated fat (2 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Skim Milk — 240 ml, 74 kcal: −4.6 g saturated fat.
- Milk 1.5% — 240 ml, 106 kcal: −2.6 g saturated fat.
- Lactose-free milk 1.5% — 240 ml, 106 kcal: −2.6 g saturated fat.
Whole Milk vs similar foods: calories compared
| Per 100 ml | Kcal | P / F / C, g |
|---|---|---|
| Almond Milk | 24 | 0.5 / 1.9 / 1.8 |
| Soy Milk | 40 | 3.2 / 1.8 / 3.2 |
| Oat Milk | 47 | 0.8 / 1.5 / 8.3 |
| Kefir | 51 | 2.9 / 2.5 / 4 |
| Whole Milk | 60 | 2.9 / 3.2 / 4.7 |
FAQ
How many calories are in 100 ml of whole milk?
100 ml of whole milk has 60 calories, with 2.9 g protein, 3.2 g fat and 4.7 g carbohydrates.
How many calories are in a serving of whole milk?
A serving (cup, 240 ml) has 144 calories: 7 g protein, 7.7 g fat and 11 g carbs.
What are the macros of whole milk?
Per 100 ml: 2.9 g protein, 4.7 g carbs and 3.2 g fat. By calories that's about 20% protein, 31% carbs and 49% fat.
How long do you have to walk to burn a serving of whole milk?
About 47 min of easy walking or 18 min of cycling for a 70 kg (154 lb) person — that's the 144 calories in a serving (cup, 240 ml).
What vitamins and minerals are in whole milk?
Per 100 ml, whole milk is richest in vitamin B12 (0.46 mcg, 19% DV), riboflavin (0.17 mg, 13% DV) — from USDA FoodData Central record 172217.
How do the calories in whole milk change with the type?
Per 100 ml it ranges from 31 kcal (skimmed milk) to 68 kcal (goat milk); milk 3.2% is in between, at 60 kcal.
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