Milk

Q: How many calories in fl oz of milk?

About 22 calories, with roughly 0.3g of protein. fl oz weighs about 30.8g. 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.

= 1.1 oz

Calories

Protein

0.3g

Carbs

2.1g

Fat

1.3g

Protein 6% Carbs 39% Fat 55%

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Milk is 55% fat by calorie — almost all of it saturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

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 70 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%

Sugar6.89 g—

Saturated fat2.009 g10%

Cholesterol14 mg5%

Sodium17 mg1%

Potassium51 mg1%

Calcium32 mg2%

Iron0.03 mg0%

Magnesium3 mg1%

Zinc0.17 mg2%

Vitamin C5 mg6%

Vitamin E0.08 mg1%

Vitamin A61 mcg7%

Vitamin D0.1 mcg1%

Vitamin B60.011 mg1%

Vitamin B120.05 mcg2%

Folate5 mcg1%

Niacin0.177 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

183 more calories per 100g · +8g protein.

Cal253 Protein9.2 g Fat22.8 g

Cheese

257 more calories per 100g · +19g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

270 more calories per 100g · +23g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in fl oz of milk?

About 22 calories, with roughly 0.3g of protein. fl oz weighs about 30.8g. 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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