Whole Milk calories & macros
61 calories per 100 g · 149 calories per 1 cup (244 g). Whole Milk (3.25% milkfat).
A cup of whole milk is about 149 calories and delivers a balanced mix of protein, carbohydrate, and fat plus a big dose of calcium. Switching to 2%, 1%, or skim steps the calories down without touching the protein — skim milk keeps all 8 grams of protein per cup for roughly 90 calories. The right choice depends on where the rest of your day's fat is coming from.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup (244 g) |
|---|---|---|
| Calories | 61 | 149 |
| Protein | 3.2 g | 7.8 g |
| Carbohydrate | 4.8 g | 11.7 g |
| Fat | 3.3 g | 8.1 g |
| Sugar | 5.1 g | 12.4 g |
Source: USDA FoodData Central #746782 (Milk, whole, 3.25% milkfat). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Put whole milk in context
- Work out your daily budget with the TDEE calculator or plan a cut with the calorie-deficit calculator.
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Frequently asked
How many calories in a cup of milk?
A cup of whole milk (244 g) has about 149 calories. The same cup of 2% is around 122, 1% about 102, and skim about 83.
Is milk good for weight loss?
It can be. Milk provides protein and calcium, and the lower-fat versions cut calories while keeping the protein, making skim or 1% a smart pick on a budget.