Milk
How Many Calories in Milk? Nutrition Facts and Benefits
Milk is one of the most widely consumed beverages worldwide. Typically sourced from cows, it’s available as whole, reduced-fat, and skim varieties. Valued for its creamy taste and versatility, milk is used on its own and in countless recipes—from coffee and cereal to sauces and desserts. It naturally provides high-quality protein and essential minerals, and in many countries it’s fortified with vitamin D.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Sugar | Calcium | Sodium |
|---|---|---|---|---|---|---|---|---|
| 1 | 100 ml (whole milk) | 61 kcal | 4.8 g | 3.2 g | 3.3 g | 4.8 g | 120 mg | 43 mg |
| 2 | 1 cup (240 ml) | 146 kcal | 11.5 g | 7.7 g | 7.9 g | 11.5 g | 288 mg | 103 mg |
Health Benefits of Milk
- Provides high-quality complete protein supporting muscle maintenance and repair.
- Rich in calcium and often fortified with vitamin D, supporting bone and dental health.
- Supplies B vitamins (especially B12) and iodine, important for energy metabolism and thyroid function.
- Offers phosphorus and potassium, contributing to electrolyte balance and cellular function.
- Can aid satiety when paired with fiber-rich foods at meals or snacks.
- Versatile ingredient for smoothies, oatmeal, soups, and sauces.
Milk Consumption Tips
- Choose a type that fits your goals: whole (creamy, higher calories), 2%/1% (moderate), or skim (lowest fat).
- Pair with whole grains or fruit (e.g., oatmeal, granola, smoothies) for a balanced snack.
- Use in coffee or tea; froth for lattes and cappuccinos.
- Check labels for added sugars in flavored milks; opt for unsweetened when possible.
- Store refrigerated and consume by the “use by” date for best quality and safety.
- If lactose sensitive, try lactose-free cow’s milk; if using plant-based alternatives, choose ones fortified with calcium and vitamin D.