Whole milk nutrition facts
Per 1 cup · 244 g
of a 2,000 cal day
- Protein7.7g21% of calories
- Carbs12g31% of calories
- Fat7.9g48% of calories
- ✓ Low sodium
At a glance
One serving of Whole milk (1 cup, 244 g) has 149 calories, with 7.7 g of protein, 12 g of carbohydrates and 7.9 g of fat. Most of its energy comes from fat (48% of calories). It is high in Vitamin D (21% DV), riboflavin (b2) (32% DV) and Vitamin B12 (46% DV). Keep an eye on saturated fat, which provides 23% of the daily value.
High in
20%+ of the daily value
- Vitamin D21%
- Riboflavin (B2)32%
- Vitamin B1246%
- Calcium28%
- Phosphorus29%
Good source of
10–19% of the daily value
- Vitamin A12%
- Pantothenic acid18%
- Selenium16%
Watch
20%+ of the daily value
- Saturated fat23%
Vitamins & minerals
Amounts for 1 cup (244 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 112 μg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 3 μg | 21% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.1 mg | 7% |
| Folate (B9) | 12 μg | 3% |
| Vitamin B12 | 1 μg | 46% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 35 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 276 mg | 28% |
| Iron | 0.1 mg | 1% |
| Potassium | 322 mg | 7% |
| Magnesium | 24 mg | 6% |
| Phosphorus | 205 mg | 29% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 7% |
| Manganese | 0 mg | 0% |
| Selenium | 9 μg | 16% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 17 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 12 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 1 g | — |
| Retinol | 110 μg | — |
| Serine | 0.5 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 3 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
150 calLactaid Whole milk1 serving+1 cal
156 calWhole milk (3.7% milkfat)1 cup+7 cal
149 calWhole milk (without added vitamin A and vitamin D, 3.25% milkfat)1 cupsame cal
150 calFairlife Milk, Whole, Ultra-Filtered1 cup+1 cal
160 calGreat Value Milk, Vitamin D, Whole1 cup+11 cal
120 calStonyfield Organic Whole Milk, Plain¾ cup−29 cal
Burning 149 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 12minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Whole milk?
One serving of Whole milk (1 cup) has 149 calories, which works out to 61 calories per 100 g. That is about 7.4% of a 2,000-calorie day.
Is Whole milk high in protein?
Not especially. It has 7.7 g of protein per serving, and protein supplies 21% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Whole milk keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Whole milk?
105 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Whole milk?
12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
