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Whole Milk Nutrition Facts: Is Whole Milk Good for You?
Whole milk with 3.25% milkfat is a good source of vitamin B12 and riboflavin (B2), providing 19% and 13% of the Daily Value per 100 grams, respectively. It also supplies calcium, phosphorus, and added vitamin D. A one-cup serving contains 149 calories, about 8 grams of fat, and 12 grams of naturally occurring sugar. Whether it is a suitable choice depends on your overall diet, portion size, and daily calorie and fat requirements.
Per 100 g · Milk, whole, 3.25% milkfat, with added vitamin D
What stands out in whole milk
- Good source of B vitamins. Per 100 grams, whole milk provides 19% of the Daily Value for vitamin B12 and 13% for riboflavin (B2). Based on FDA guidelines, this qualifies it as a ‘good source’ of these two nutrients.
- Contains calcium and vitamin D. A 100-gram serving of this vitamin D-fortified milk offers 113 mg of calcium (9% DV) and 1.3 mcg of vitamin D (6% DV).
- Saturated fat content. Of the 3.2 grams of total fat in a 100-gram portion, 1.9 grams are saturated fat. This amount represents 9% of the recommended Daily Value for saturated fat.
- Macronutrient profile. Each 100-gram serving of whole milk contains about 61 calories, composed of 3.1 grams of protein, 4.8 grams of carbohydrates, and 3.2 grams of fat. It contains no dietary fiber.
What to keep in mind
- Keep portion sizes in mind, as calories and fat can accumulate. A one-cup serving has 149 calories and nearly 8 grams of fat. The 12 grams of sugar in a cup are naturally occurring lactose, not added sugars.
Whole Milk nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 61 kcal | – |
| Protein | 3.1 g | 6% |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.9 g | 9% |
| Monounsaturated fat | 0.81 g | – |
| Polyunsaturated fat | 0.2 g | – |
| Cholesterol | 10 mg | 3% |
| Carbohydrate | 4.8 g | 2% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 5 g | – |
| Water | 88.1 g | – |
| Sodium | 43 mg | 2% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 132 mg | 3% |
| Calcium | 113 mg | 9% |
| Iron | 0.03 mg | 0% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 84 mg | 7% |
| Zinc | 0.37 mg | 3% |
| Copper | 0.03 mg | 3% |
| Manganese | 0 mg | 0% |
| Selenium | 3.7 mcg | 7% |
| Vitamin A (RAE) | 46 mcg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1.3 mcg | 6% |
| Vitamin E | 0.07 mg | 0% |
| Vitamin K | 0.3 mcg | 0% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.17 mg | 13% |
| Niacin (B3) | 0.09 mg | 1% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate (DFE) | 5 mcg | 1% |
| Vitamin B12 | 0.45 mcg | 19% |
| Choline | 14.3 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Whole Milk by portion
The nutrition data changes significantly with serving size. While a 100-gram serving has 61 calories and 3.1 grams of protein, a standard 1-cup (244 g) serving contains 149 calories and 7.6 grams of protein. This larger portion also provides about 12 grams of carbohydrates and nearly 8 grams of fat. A smaller amount, like one fluid ounce, has just 19 calories. A full quart of whole milk contains 595 calories and over 30 grams of protein.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 244 g | 149 | 7.6 g | 11.7 g | 0 g | 7.8 g |
| 1 fl oz | 30 g | 19 | 0.9 g | 1.5 g | 0 g | 1 g |
| 1 tbsp | 15 g | 9 | 0.5 g | 0.7 g | 0 g | 0.5 g |
| 1 quart | 976 g | 595 | 30.3 g | 46.8 g | 0 g | 31.2 g |
How whole milk compares with other dairy, egg and plant-milk foods
Compared to 14 other dairy, egg, and plant-milk foods on this site, whole milk ranks second highest for total sugars and fourth for carbohydrates. It falls in the middle of the group for calories (9th) and total fat (9th), and toward the lower end for protein content (12th). Per 100 grams, whole milk has the same number of calories (61) as plain yogurt but with less protein. It contains more fat and fewer calories than soy milk and significantly more fat than Greek yogurt or egg whites, which both offer more protein for a similar calorie count.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Whole Milk | 61 | 3.1 g | 4.8 g | 0 g | 3.2 g |
| Plain Yogurt | 61 | 3.5 g | 4.7 g | 0 g | 3.2 g |
| Greek Yogurt | 59 | 10.2 g | 3.6 g | 0 g | 0.39 g |
| Soy Milk | 54 | 3.3 g | 6.3 g | 0.6 g | 1.8 g |
| Egg Whites | 52 | 10.9 g | 0.73 g | 0 g | 0.17 g |
Quick answers
How many calories are in a cup of whole milk?
A standard 1-cup (244 g) serving of whole milk with 3.25% milkfat has 149 calories.
How much protein and carbs are in whole milk?
A 1-cup serving of whole milk contains 7.6 grams of protein and 11.7 grams of carbohydrates. A smaller 100-gram portion has 3.1 grams of protein and 4.8 grams of carbohydrates.
How much sugar is in whole milk?
Whole milk contains about 5 grams of sugar per 100 grams. A 1-cup serving has 12.2 grams of sugar. This sugar is naturally occurring lactose and the milk contains no dietary fiber.
When to talk to a doctor or dietitian
- Whole Milk contains milk, one of the major food allergens in the US. If you have a known or suspected milk allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how whole milk fits your situation.
Last updated October 21, 2026