Calories in Every Milk and Milk Alternative, Per Cup (2026)

Whole milk has about 150 calories, while unsweetened almond and cashew milk have around 30 calories each. Soy and pea milk provide the most protein among plant milks.

This reference article details the calorie counts and nutritional profiles of various dairy and plant-based milks. Sourced from USDA FoodData Central and manufacturer labels, the data provides a comprehensive overview of milk alternatives.

How Many Calories Are in Dairy Milk?

Dairy milk is a liquid produced from cows, and it varies in calorie content based on fat content. The following table outlines the calorie counts and nutritional values for different types of dairy milk.

Milk (1 cup)	Calories	Carbs (g)	Protein (g)	Fat (g)
Whole Milk	150	12	8	8
2 Percent Milk	120	12	8	5
1 Percent Milk	100	12	8	2
Skim Milk	80	12	8	0
Lactose-Free Milk	150	12	8	8
Chocolate Milk	190	30	8	5
Half and Half	320	6	3	28

Dairy milk options vary significantly in calories and fat content, making it essential to choose according to dietary needs.

How Many Calories Are in Plant Milks?

Plant milks are non-dairy alternatives made from various sources, and they generally have lower calorie counts. The table below shows the nutritional information for several unsweetened plant milks.

Milk (1 cup)	Calories	Carbs (g)	Protein (g)	Fat (g)
Unsweetened Almond Milk	30	1	1	2
Unsweetened Soy Milk	80	4	7	4
Unsweetened Oat Milk	120	16	3	5
Unsweetened Coconut Milk	45	6	0	4
Unsweetened Rice Milk	120	25	2	2
Unsweetened Cashew Milk	25	1	1	2
Unsweetened Pea Milk	70	4	8	4

Plant milks provide a variety of flavors and nutritional profiles, with soy and pea milks offering the highest protein content.

Which Milk Alternative Has the Fewest Calories?

The following plant milks contain the lowest calorie counts per cup.

1. Unsweetened Cashew Milk (1 cup): 25 kcal
2. Unsweetened Almond Milk (1 cup): 30 kcal
3. Unsweetened Coconut Milk (1 cup): 45 kcal
4. Unsweetened Pea Milk (1 cup): 70 kcal
5. Unsweetened Soy Milk (1 cup): 80 kcal

Which Milk Has the Most Calories?

The following options are the highest in calories per cup.

1. Half and Half (1 cup): 320 kcal
2. Chocolate Milk (1 cup): 190 kcal
3. Whole Milk (1 cup): 150 kcal
4. Unsweetened Oat Milk (1 cup): 120 kcal
5. 2 Percent Milk (1 cup): 120 kcal

How to Track Milk and Milk Alternatives Calories Accurately

Estimating calories in milk can be challenging due to varying portion sizes and densities, as well as added ingredients in flavored options. Nutrola is an AI nutrition tracking app that identifies milk, plant milks, and drinks from a photo and returns calories and macros from a database of more than 1.8 million verified foods. It also supports barcode scanning for packaged items and voice logging for quick entries. Nutrola is available from €2.50 per month and shows no ads on any tier.

For related references, see calories in every potato preparation, calories in every deli and cured meat, and calories in every yogurt.

How We Calculated These Numbers

Data was sourced from USDA FoodData Central and manufacturer label information. All values represent a standard serving size of 1 cup (240 ml) and are rounded to the nearest whole number.

Frequently Asked Questions (FAQ)

What is the calorie content of skim milk?

Skim milk contains about 80 calories per cup, with no fat and 12 grams of carbohydrates.

Is almond milk lower in calories than soy milk?

Yes, unsweetened almond milk has about 30 calories per cup, while unsweetened soy milk has about 80 calories.

What type of milk has the most protein?

Soy milk and pea milk both provide about 7 to 8 grams of protein per cup, making them the highest among plant milks.

How many calories are in chocolate milk?

Chocolate milk typically contains around 190 calories per cup, due to added sugars.

What is the calorie difference between whole milk and skim milk?

Whole milk has about 150 calories per cup, while skim milk has about 80 calories, a difference of 70 calories.

Are there any milk alternatives with no calories?

Most milk alternatives have some calories, but unsweetened options like almond and cashew milk are very low, around 25 to 30 calories.

Key Takeaways

• Whole milk is the highest in calories among dairy options.
• Unsweetened almond and cashew milk are the lowest in calories.
• Soy and pea milks provide the most protein among plant milks.
• Chocolate milk has significantly higher calories due to added sugars.
• Skim milk offers a low-calorie option with no fat.
• Plant milks vary widely in calories, so choose according to dietary needs.