Milk: Calories, Nutrition Facts, and Health Benefits (2026)

Milk provides 149 calories per 1 cup (244 g), containing 7.7 g of protein and 11.7 g of carbohydrates. It is notable for its calcium content, offering 276 mg per serving, and has a glycemic load of 4.

This page explores the nutritional profile of milk, focusing on whole milk per serving. It highlights key nutrients, health benefits, and how milk compares to other dairy products and alternatives.

Milk Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for milk, providing insight into its macronutrient composition and essential vitamins and minerals.

Values are for 1 cup whole (244 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	149	61	7%
Protein	7.7 g	3.1 g	15%
Carbohydrates	11.7 g	4.8 g	4%
Fiber	0.0 g	0.0 g	0%
Sugar	12.3 g	5.0 g	-
Fat	7.9 g	3.3 g	10%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	322 mg	132 mg	7%
Saturated Fat	4.5 g	1.9 g	23%
Calcium	276 mg	113 mg	21%
Vitamin B12	1.10 mcg	0.45 mcg	46%
Sodium	105 mg	43 mg	5%

About 31% of milk calories come from carbohydrates, 21% from protein and 48% from fat.

Milk by Health Goal

Here, we evaluate how milk aligns with common dietary goals, assessing its suitability for various nutritional objectives.

Goal	Rating	Why
Weight loss	Fair	149 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 4 per serving
Bone health	Good	Provides 276 mg calcium (21% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Fair	Modest protein at 7.7 g per serving

Milk and Blood Sugar

Glycemic index: 31. Glycemic load: 4 per serving.

Milk has a glycemic load of about 4 per serving, so it has a modest effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Milk Compares to Other Dairy and Alternatives

The comparison table illustrates how milk stacks up against other dairy options and plant-based alternatives, highlighting differences in calorie and nutrient content.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Milk	61	3.1	3.3	113
Greek Yogurt	59	10.3	0.4	110
Yogurt	61	3.5	3.3	121
Soy Milk	33	2.6	1.5	123

Milk Myths, Checked

Whole milk is bad for your heart , Misleading. Recent evidence is mixed; whole milk fits many diets, though low-fat saves calories and saturated fat.

Milk is the only way to get enough calcium , Misleading. Milk is convenient, but fortified plant milks, yogurt, tofu and greens also supply calcium.

How to Track Milk

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log milk accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of milk?

One cup of whole milk contains 149 calories, making it a moderate calorie choice among beverages. It is important to consider portion sizes when incorporating it into your diet.

Is milk good for weight loss?

Milk can be part of a weight loss plan, as it provides essential nutrients while being relatively low in calories. However, moderation is key, especially with higher-fat varieties.

Can people with diabetes eat milk?

People with diabetes can consume milk, as it has a low glycemic load of 4. Monitoring portion sizes and total carbohydrate intake is advisable.

How much calcium is in milk?

Milk is a good source of calcium, providing 276 mg per cup. This is about 28% of the recommended daily intake for adults.

Is milk high in sugar?

Whole milk contains 12.3 g of sugar per cup, primarily from lactose, which is naturally occurring. This is not considered high compared to many sugary beverages.

Is whole milk healthier than skim?

Whole milk is higher in fat than skim milk, containing 7.9 g of fat per cup. The choice between them depends on individual dietary needs and preferences.

Key Takeaways

• Whole milk contains 149 calories per cup.
• It provides 276 mg of calcium per serving.
• Milk has 7.7 g of protein per cup.
• The glycemic load of milk is 4.
• Whole milk contains 12.3 g of sugar.
• It has 4.5 g of saturated fat per serving.