Milk

Q: How many calories in cup of milk?

About 154 calories, with roughly 8.1g of protein. cup weighs about 244g. Use the slider above for any other portion.

The protein bar of things that were already food.

cal per 100 g

Portion explorer

How much are you eating?

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

= 8.6 oz

Calories

154

Protein

8.1g

Carbs

11.6g

Fat

8.4g

Protein 21% Carbs 30% Fat 49%

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Milk: 63 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 63 cal. Adjust down for lighter, up for heavier.

Walking

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%

Saturated fat0.768 g4%

Cholesterol2 mg1%

Sodium57 mg2%

Potassium139 mg3%

Calcium128 mg10%

Iron0.05 mg0%

Magnesium13 mg3%

Zinc0.36 mg3%

Vitamin C0.9 mg1%

Vitamin A2 mcg0%

Vitamin B60.04 mg2%

Vitamin B120.34 mcg14%

Folate5 mcg1%

Niacin0.087 mg1%

How it stacks

Compared to its neighbors.

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

Cheese

190 more calories per 100g · +6g protein.

Cal253 Protein9.2 g Fat22.8 g

Cheese

264 more calories per 100g · +17g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

277 more calories per 100g · +21g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in cup of milk?

About 154 calories, with roughly 8.1g of protein. cup weighs about 244g. 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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