Whole milk (3.7% milkfat) nutrition facts
Per 1 cup · 244 g
of a 2,000 cal day
- Protein8g20% of calories
- Carbs11g29% of calories
- Fat8.9g51% of calories
- ✓ Low sodium
At a glance
One serving of Whole milk (3.7% milkfat) (1 cup, 244 g) has 156 calories, with 8 g of protein, 11 g of carbohydrates and 8.9 g of fat. Most of its energy comes from fat (51% of calories). It is high in riboflavin (b2) (30% DV), Vitamin B12 (37% DV) and calcium (29% DV). Keep an eye on saturated fat, which provides 28% of the daily value.
High in
20%+ of the daily value
- Riboflavin (B2)30%
- Vitamin B1237%
- Calcium29%
- Phosphorus32%
Good source of
10–19% of the daily value
- Pantothenic acid15%
Watch
20%+ of the daily value
- Saturated fat28%
Vitamins & minerals
Amounts for 1 cup (244 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 81 μg | 9% |
| Vitamin C | 4 mg | 4% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 12 μg | 3% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 1 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 290 mg | 29% |
| Iron | 0.1 mg | 2% |
| Potassium | 368 mg | 8% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 227 mg | 32% |
| Zinc | 1 mg | 8% |
| Copper | 0 mg | 3% |
| Manganese | 0 mg | 0% |
| Selenium | 5 μg | 9% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Isoleucine | 0.5 g | — |
| Leucine | 1 g | — |
| Lysine | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 1 g | — |
| Retinol | 76 μg | — |
| Serine | 0.4 g | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
149 calWhole milk1 cup−7 cal
150 calLactaid Whole milk1 serving−6 cal
149 calWhole milk (without added vitamin A and vitamin D, 3.25% milkfat)1 cup−7 cal
150 calFairlife Milk, Whole, Ultra-Filtered1 cup−6 cal
160 calGreat Value Milk, Vitamin D, Whole1 cup+4 cal
120 calStonyfield Organic Whole Milk, Plain¾ cup−36 cal
Burning 156 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 30minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 22minSwimming laps
Common questions
How many calories are in Whole milk (3.7% milkfat)?
One serving of Whole milk (3.7% milkfat) (1 cup) has 156 calories, which works out to 64 calories per 100 g. That is about 7.8% of a 2,000-calorie day.
Is Whole milk (3.7% milkfat) high in protein?
Not especially. It has 8 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Whole milk (3.7% milkfat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 29% 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 (3.7% milkfat)?
120 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
