Milk

Q: How many calories in cup of milk?

About 237 calories, with roughly 9.2g 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

237

Protein

9.2g

Carbs

12.6g

Fat

16.8g

Protein 15% Carbs 21% Fat 63%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Milk is 63% 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:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 97 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 fat4.597 g23%

Cholesterol19 mg6%

Sodium52 mg2%

Potassium178 mg4%

Calcium169 mg13%

Iron0.12 mg1%

Magnesium31 mg7%

Zinc0.22 mg2%

Vitamin C2.3 mg3%

Vitamin A53 mcg6%

Vitamin B60.023 mg1%

Vitamin B120.36 mcg15%

Folate6 mcg2%

Niacin0.091 mg1%

How it stacks

Compared to its neighbors.

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

Cheese

156 more calories per 100g · +5g protein.

Cal253 Protein9.2 g Fat22.8 g

Cheese

230 more calories per 100g · +16g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

243 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 237 calories, with roughly 9.2g 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →