Whole Milk Calories and Nutrition Facts
Whole Milk has 60 calories per 100 g, with 3.3 g protein, 4.6 g carbs and 3.2 g fat. Official USDA analytical record: Milk, whole, 3.25% milkfat, with added vitamin D (FDC ID: 746782).
One standard serving of whole milk (1 cup (249 g)) contains 149 calories, 8.2g protein, 11.5g total carbs (11.5g net carbs), and 8g fat. Per 100 grams, it supplies 60 calories.
Energy density
0.6 kcal/g
low
Protein / 100 kcal
5.5 g
satiety per calorie
Net carbs / 100 g
4.6 g
carbs minus fibre
100 kcal portion
167 g
≈ 5.9 oz
- Sugars
- 12g
- Fibre
- 0g
- Saturated fat
- 4.7g
- Sodium
- 95mg
Whole Milk Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 100 g | 100 g | 60 kcal | 4.6 g | 4.6 g | 3.3 g | 3.2 g |
| 1 cup (249 g) | 249 g | 149 kcal | 11.5 g | 11.5 g | 8.2 g | 8 g |
Milk, whole, 3.25% milkfat, with added vitamin D nutrition facts
The table below shows the complete nutritional profile for milk, whole, 3.25% milkfat, with added vitamin d per 100 g (the laboratory analytical standard) and per 1 cup (249 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from fat, and it is relatively low in calories.
| Nutrient | Per 100 g | Per 1 cup (249 g) | % DV* |
|---|---|---|---|
| Calories | 60 kcal | 149 kcal | — |
| Protein | 3.3 g | 8.2 g | 7% |
| Carbohydrate | 4.6 g | 11.5 g | 2% |
| Fat | 3.2 g | 8 g | 4% |
| Sugars | 4.8 g | 12 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 1.9 g | 4.7 g | 10% |
| Sodium | 38 mg | 95 mg | 2% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Whole Milk calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.6 kcal per gram (low energy density), low energy density — generous portions stay modest in calories.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 17 kcal | 0.9 g | 1.3 g | 0.9 g |
| 100 g (3.5 oz) | 60 kcal | 3.3 g | 4.6 g | 3.2 g |
| 4 oz (113 g) | 68 kcal | 3.7 g | 5.2 g | 3.6 g |
| 8 oz / ½ lb (227 g) | 136 kcal | 7.5 g | 10.4 g | 7.3 g |
| 1 lb (454 g) | 272 kcal | 15 g | 20.9 g | 14.5 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 746782.
View raw USDA laboratory entry →How whole milk compares to other dairy & eggs
Against the 40 dairy & eggs in this database, whole milk ranks 8th lowest in calories and 38th highest in protein. The category averages 243 kcal per 100 g, so this one is 75% below it. The lightest option in the category is milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) at 34 kcal per 100 g, and the protein leader is egg, white, dried at 79.9 g per 100 g.
| Dairy & Eggs (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🥛 Yogurt, plain, nonfat | 50 kcal | 4.2 g | 0.5 |
| 🥚 Eggs, Grade A, Large, egg white | 55 kcal | 10.7 g | 0.55 |
| 🥛 Milk, whole, 3.25% milkfat, with added vitamin D (this page) | 60 kcal | 3.3 g | 0.6 |
| 🥣 Yogurt, Greek, plain, nonfat | 61 kcal | 10.3 g | 0.61 |
| 🥛 Yogurt, plain, whole milk | 78 kcal | 3.8 g | 0.78 |
Portion planning with whole milk
- 100 calories comes to about 167 g (5.9 oz).
- 20 g of protein takes about 606 g, bringing 364 kcal with it — that is 5.5 g of protein per 100 calories.
- Macro split by calories: 30% carbs, 22% protein, 48% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Low sodium — 38 mg per 100 g (≤ 140 mg)
- Keto-friendly — 4.6 g net carbs per 100 g (≤ 5 g)
Track whole milk for free
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More dairy & eggs
Whole Milk FAQ & Nutrition Questions
How many calories and carbs are in 1 cup (249 g) of whole milk?
One serving of 1 cup (249 g) provides 149 calories, 11.5 g total carbs, 8.2 g protein, and 8 g fat.
How many calories are in 100 g of whole milk?
Whole Milk contains 60 calories per 100 g, with 3.3 g protein, 4.6 g carbohydrate, and 3.2 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for whole milk?
The official USDA FoodData Central ID for "Milk, whole, 3.25% milkfat, with added vitamin D" is FDC ID: 746782. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of whole milk?
By calories, whole milk is approximately 30% carbohydrates, 22% protein, and 48% fat.
How many calories are in an ounce of whole milk?
One ounce (28 g) of whole milk has 17 calories, with 0.9 g protein, 1.3 g carbs and 0.9 g fat. Four ounces (113 g) comes to 68 calories, and a full pound (454 g) to 272 calories.
How much whole milk is 100 calories?
About 167 g of whole milk supplies 100 calories, because it carries 0.6 kcal per gram (low energy density). Low energy density — generous portions stay modest in calories.
How much whole milk do I need for 20 g of protein?
Roughly 606 g of whole milk, which also brings 364 calories with it. That works out to 5.5 g of protein per 100 calories.
Is whole milk high or low in calories for a dairy & egg?
Whole Milk sits 75% below the dairy & eggs average of 243 kcal per 100 g, ranking 8th lowest of 40 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.