Nutrition for Milk

Calories, Protein, Vitamins and More

image of milk source

Milk Nutrition Summary

One cup of milk (244 grams or 0.5 lb) contains 122 calories and 8.1 grams of protein. Milk consist of 89% water, 5% carbohydrates, 3% protein, and 2% fat.

Milk is an excellent source of many nutrients, including protein, Vitamin A, Vitamin D, calcium, potassium, riboflavin and Vitamin B12. It also contains significant amounts of phosphorus, zinc and selenium.

In one cup of milk:

  • Calories: 122
  • Protein: 8.1 g
  • Sugar: 12.3 g
  • Fat: 4.8 g, (Saturated: 3.1 g)
  • Cholesterol: 19.5 mg
  • Sodium: 114.7 mg
There is no significant amounts of dietary fiber in milk.

See the Milk Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D.

Calories in Milk

Milk has 122 calories per cup or 50 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

38% of calories in milk are from carbohydrates, 35% of calories are from fat and 27% of calories are from protein.

Calories from Carbs

A good portion, or 38% of the calories in milk are from carbohydrates. The carbs in milk are mostly in the form of sugar (100%).

  • Sugar: 12.3 g
There is no significant amounts of dietary fiber or starch in milk.

Calories from Fat

A substantial amount, or 35% of the calories in Milk are from fat. Milk has a moderate amount of total fat, with 4.8 grams or 8% of recommended daily values per cup. Most of the fat in milk are saturated.

Milk contains 0.2074 grams of trans fat and19.5 mg of cholesterol.

  • Total fat: 4.8 g
  • Cholesterol: 19.5 mg
  • Trans fat: 0.2 g
  • Saturated fat: 3.1 g
  • Monounsaturated fat: 1.4 g
  • Polyunsaturated fat: 0.2 g

Omega-6 in Milk

A source of omega-6 fatty acids, every cup of milk contains a total of 0.2 grams of omega-6. [2]

  • linoleic acid: 0.15 g

Calories Similar to Milk

Some other dairy or egg products with similar calories to milk by weight:

Protein in Milk

An excellent source of protein, a single cup of Milk contains 16% of recommended daily values or 8.1 grams of protein. In addition, milk contains significant amounts of all 9 essential amino acids.

  • Protein: 8.05 g
  • Tryptophan: 0.1 g
  • Threonine: 0.34 g
  • Isoleucine: 0.42 g
  • Leucine: 0.76 g
  • Lysine: 0.67 g
  • Methionine: 0.21 g
  • Phenylalanine: 0.42 g
  • Valine: 0.53 g
  • Histidine: 0.24 g

Protein Similar to Milk

Some other dairy or egg products with similar amounts of protein to milk by weight:

Vitamins and Minerals in Milk

An good source of many nutrients, milk contains abundant amounts of Vitamin A, calcium, potassium, riboflavin and Vitamin B12. In fact, a single cup of milk contains 54% of recommended daily values or 1.3 ug of Vitamin B12. Also an excellent source of riboflavin, a single cup of milk contains 41% of recommended daily values or 0.5 milligrams of riboflavin.

Vitamins in milk (1 cup):
  • Vitamin a: 134.2 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.5 mg
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 0.5 mg
  • Vitamin e: 0.1 mg
  • Folate: 12.2 ug
  • Vitamin b12: 1.3 ug
  • Vitamin k: 0.5 ug
Minerals in milk (1 cup):
  • Calcium: 292.8 mg
  • Potassium: 341.6 mg
  • Magnesium: 26.8 mg
  • Zinc: 1.2 mg
  • Selenium: 6.1 ug
  • Phosphorus: 224.5 mg
  • Choline: 40 mg
There is no significant amounts of iron, copper, manganese or pantothenic acid in milk.

Similar to Milk for Vitamin B12

Here are some other dairy or egg products with similarly abundant amounts of Vitamin B12 to milk:

Milk Nutrition Chart


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folate (Vitamin B9)
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Milk in Cooking

Milk is in the top 25 most popular ingredients for recipes. Most recipes call for one or two cups of milk.

Friends and Relatives of Milk

Foods commonly cooked with milk: Other similar relatives:

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