Dairy and eggs
Whole milk calories and nutrition
Also called whole cow’s milk.
A cup of whole cow’s milk (244 g) has 149 calories, with 7.7 g of protein, 12 g of carbs and 7.9 g of fat. That is 61 calories per 100 g.
Whole cow’s milk, 3.25% milkfat, with added vitamin D. Data: USDA FoodData Central, “Milk, whole, 3.25% milkfat, with added vitamin D”. Fluid whole cow’s milk with 3.25% milkfat and added vitamin D. Other milkfat percentages and flavored products have separate nutrition.
Serving size
1 cup · 244 g
149 calories
- Protein
- 7.7 g21% of calories · 15% DV
- Carbs
- 12 g31% of calories · 4% DV
- Fat
- 7.9 g48% of calories · 10% DV
- Fiber
- 0 g
- Sugars
- 12 g
- Saturated fat
- 4.6 g
- Sodium
- 105 mg
Whole milk nutrition facts
The stated USDA serving (244 g) has 149 calories, 7.7 g protein, 12 g carbs and 7.9 g fat. Whole cow’s milk, 3.25% milkfat, with added vitamin D. Sources ↓
Calories in whole milk by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup244 g | 149 | 7.7 g | 12 g | 7.9 g |
| 1 fl oz30.5 g | 19 | 1.0 g | 1.5 g | 1.0 g |
| 100 g100 g | 61 | 3.1 g | 4.8 g | 3.3 g |
Serving weights are USDA’s household measures for this food.
Whole milk nutrition facts
Per 100 g, 61 calories: 21% from protein, 31% from carbs and 48% from fat.
| Nutrient | Per 100 g | Per serving1 cup · 244 g | % Daily Value |
|---|---|---|---|
| Calories | 61 | 149 | – |
| Total fat | 3.3 g | 7.9 g | 10% |
| Saturated fat | 1.9 g | 4.6 g | 23% |
| Cholesterol | 10 mg | 24 mg | 8% |
| Sodium | 43 mg | 105 mg | 5% |
| Total carbohydrate | 4.8 g | 12 g | 4% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 5.0 g | 12 g | – |
| Protein | 3.1 g | 7.7 g | 15% |
| Vitamin D | 1.3 µg | 3.2 µg | 16% |
| Calcium | 113 mg | 276 mg | 21% |
| Iron | 0.0 mg | 0.1 mg | 0% |
| Potassium | 132 mg | 322 mg | 7% |
| Vitamin A | 46 µg | 112 µg | 12% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is per serving (1 cup), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of whole cow’s milk (149 calories) takes about 47 minutes of walking, roughly 5,300 steps.
Compare calories by serving
A cup of whole cow’s milk has 149 calories, 66 more calories than a cup of skim milk (83 calories). The portions weigh 244 g and 245 g, respectively.
Related foods to explore
Whole milk questions
How much protein is in a cup of whole cow’s milk?
A cup of whole cow’s milk (244 g) has 7.7 g of protein, 15% of the 50 g Daily Value. That is 3.1 g per 100 g.
How many calories are in a fluid ounce of whole cow’s milk?
A fluid ounce of whole cow’s milk (30.5 g) has 19 calories: 1.0 g fat, 1.5 g carbs and 1.0 g protein.
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- U.S. Department of Agriculture, FoodData Central: Milk, whole, 3.25% milkfat, with added vitamin D (FDC ID 171265, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated