Milk

Q: How many calories in 0.25 cup of milk?

About 116 calories, with roughly 10.3g of protein. 0.25 cup weighs about 30g. Use the slider above for any other portion.

The protein bar of things that were already food.

387

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.1 oz

Calories

116

Protein

10.3g

Carbs

14.7g

Fat

1.7g

Protein 36% Carbs 51% Fat 14%

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Milk: 387 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 387 cal. Adjust down for lighter, up for heavier.

Walking

111

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Plain vs. flavored

Numbers on this page are for plain, unsweetened. Flavored versions typically add 8–18g of sugar per container — sometimes more than a scoop of ice cream. Read the panel; the difference is not small.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar49 g—

Saturated fat3.598 g18%

Cholesterol69 mg23%

Sodium517 mg22%

Potassium1592 mg34%

Calcium1184 mg91%

Iron0.3 mg2%

Magnesium110 mg26%

Zinc4.02 mg37%

Vitamin C5.7 mg6%

Vitamin E0.1 mg1%

Vitamin A49 mcg5%

Vitamin D0.5 mcg3%

Vitamin B60.338 mg20%

Vitamin B123.82 mcg159%

Folate47 mcg12%

Niacin0.876 mg5%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Cheese

Almost identical calories · +21g fat.

Cal387 Protein31.8 g Fat26.9 g

Cheese

Almost identical calories · -9g protein.

Cal389 Protein25.6 g Fat31.1 g

Cheese

14 fewer calories per 100g · -10g protein.

Cal373 Protein24.5 g Fat30.3 g

Common questions

The stuff people actually ask.

How many calories in 0.25 cup of milk?

About 116 calories, with roughly 10.3g of protein. 0.25 cup weighs about 30g. Use the slider above for any other portion.

Nonfat vs. full-fat — which is better?

Depends on the goal. Nonfat: max protein per calorie, best for a cut. Full-fat: more satiating, some studies link it to better metabolic markers, and it tastes better. Neither is "wrong."

Is milk actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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