Milk

Q: How many calories in 0.25 cup of milk?

About 109 calories, with roughly 10.8g 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.

362

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

109

Protein

10.8g

Carbs

15.6g

Fat

0.2g

Protein 40% Carbs 58% Fat 2%

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Milk: 362 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 362 cal. Adjust down for lighter, up for heavier.

Walking

103

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%

Sugar51.98 g—

Saturated fat0.499 g2%

Cholesterol20 mg7%

Sodium535 mg23%

Potassium1794 mg38%

Calcium1257 mg97%

Iron0.32 mg2%

Magnesium110 mg26%

Zinc4.08 mg37%

Vitamin C6.8 mg8%

Vitamin E0 mg0%

Vitamin A653 mcg73%

Vitamin D11 mcg55%

Vitamin B60.361 mg21%

Vitamin B124.03 mcg168%

Folate50 mcg13%

Niacin0.951 mg6%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

Almost identical calories · -11g protein.

Cal356 Protein24.9 g Fat27.4 g

Cheese

Almost identical calories · -13g protein.

Cal368 Protein23.4 g Fat30 g

Cheese

11 more calories per 100g · -12g 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 109 calories, with roughly 10.8g 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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