Nutrition for Whole Milk

Calories, Protein, Vitamins and More


image of whole milk source

Whole Milk Nutrition Summary

One cup of whole milk (244 grams or 0.5 lb) contains 149 calories and 7.7 grams of protein. Whole milk consist of 88% water, 5% carbohydrates, 3% protein, and 3% fat.

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

In one cup of whole milk:

  • Calories: 149
  • Protein: 7.7 g
  • Sugar: 12.3 g
  • Fat: 7.9 g, (Saturated: 4.6 g)
  • Cholesterol: 24.4 mg
  • Sodium: 104.9 mg
There is no significant amounts of dietary fiber in whole milk.

See the Whole Milk Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Milk, whole, 3.25% milkfat, with added vitamin D.

Calories in Whole Milk

Whole milk has 149 calories per cup or 61 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

48 percent of calories in whole milk are from fat, 32% of calories are from carbohydrates and 21% of calories are from protein.

Calories from Carbs

A good portion, or 32% of the calories in whole milk are from carbohydrates. The carbs in whole milk are mostly in the form of sugar (100%).

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

Calories from Fat

A substantial amount, or 48% of the calories in whole milk are from fat. Whole milk has a moderate amount of total fat, with 7.9 grams or 12% of recommended daily values per cup. It also is cholestrol free. Most of the fat in whole milk are saturated:

  • Total fat: 7.9 g
  • Saturated fat: 4.6 g
  • Monounsaturated fat: 2 g
  • Polyunsaturated fat: 0.5 g
There is no significant amounts of cholestrol in whole milk.

Omega-3 and Omega-6 in Whole Milk

Whole milk is a source of healthy omega-3 fatty acids, containing a total of 0.18 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.18 g
Also a source of omega-6 fatty acids, every cup of whole milk contains a total of 0.3 grams of omega-6. [2]

  • linoleic acid: 0.29 g
The omega-6 to omega-3 ratio in whole milk is 1.6: 1.

Calories Similar to Whole Milk

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

Protein in Whole Milk

An excellent source of protein, a single cup of whole milk contains 15% of recommended daily values or 7.7 grams of protein. In addition, whole milk contains significant amounts of all 9 essential amino acids.

  • Protein: 7.69 g
  • Tryptophan: 0.1 g
  • Threonine: 0.33 g
  • Isoleucine: 0.4 g
  • Leucine: 0.73 g
  • Lysine: 0.64 g
  • Methionine: 0.2 g
  • Phenylalanine: 0.4 g
  • Valine: 0.5 g
  • Histidine: 0.23 g

Protein Similar to Whole Milk

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

Vitamins and Minerals in Whole Milk

An good source of many nutrients, whole milk contains abundant amounts of Vitamin A, calcium, potassium, riboflavin and Vitamin B12. In fact, a single cup of whole milk contains 46% of recommended daily values or 1.1 ug of Vitamin B12. Also an excellent source of riboflavin, a single cup of whole milk contains 37% of recommended daily values or 0.4 mg of riboflavin.

Vitamins in whole milk (1 cup):
  • Vitamin a: 112.2 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.4 mg
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.2 mg
  • Folate: 12.2 ug
  • Vitamin b12: 1.1 ug
  • Vitamin k: 0.7 ug
Minerals in whole milk (1 cup):
  • Calcium: 275.7 mg
  • Potassium: 322.1 mg
  • Iron: 0.1 mg
  • Magnesium: 24.4 mg
  • Zinc: 0.9 mg
  • Selenium: 9 ug
  • Phosphorus: 205 mg
  • Copper: 0.1 mg
  • Choline: 34.9 mg
There is no significant amounts of manganese, pantothenic acid or vitamin c in whole milk.

Similar to Whole Milk for Vitamin B12

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

Whole Milk Nutrition Chart

Whole Milk:

( - g )

calories
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carbohydrates
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sugar G
total fat
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saturated fat
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monounsaturated fat G
polyunsaturated fat G
protein
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Vitamin A
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calcium
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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Vitamin B6
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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Vitamin B12
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Vitamin E
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Vitamin K
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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selenium
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manganese
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choline
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Water G
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.

Whole Milk in Cooking

Whole milk is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of whole milk.

Friends and Relatives of Whole Milk

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