Calories in Milk

100 ml of milk has 63 kcal, and 1 cup of milk (237 ml) has about 149 kcal.

63 kcalper 100 ml

149 kcal in 1 cup (237 ml)

Low density · 0.63 kcal per ml

Protein 3.4g 22% of the calories
Carbs 4.8g 31% of the calories
Fat 3.3g 48% of the calories
Fiber 0g

Per 100 ml. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 ml is about 15 minutes of walking, or 6 minutes of running, for a 70 kg body - context, not a debt to work off.

Milk nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 cup (237 ml)
Nutrient	Per 100 ml	Per serving
Energy	63kcal	149kcal
Fat	3.3g	7.8g
Saturated Fat	1.9g	4.5g
Unsaturated Fat	1.4g	3.3g
Carbs	4.8g	11.3g
Sugars	5g	11.7g
Fiber	0g	0g
Protein	3.4g	8g
Salt	0.1g	0.24g
Water	90.9g	215g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	0.71g	1.7g
Polyunsaturated	0.11g	0.26g
Omega-3	0.014g	0.034g
ALA	0.013g	0.032g
DHA	0g	0g
EPA	0.001g	0.002g
Omega-6	0.12g	0.29g
AA	0.004g	0.01g
LA	0.12g	0.28g
Cholesterol	12.4mg	29.3mg

Vitamin B1 (Thiamine)	0.058mg	0.14mg
Vitamin B2 (Riboflavin)	0.14mg	0.34mg
Vitamin B3 (Niacin)	0.11mg	0.26mg
Vitamin B6 (Pyridoxine)	0.063mg	0.15mg
Vitamin B12 (Cobalamin)	0.56µg	1.3µg
Folate (Vitamin B9)	0µg	0µg
Vitamin A	33µg	78.1µg
Vitamin C	0mg	0mg
Vitamin D	45.4IU	107IU
Vitamin E	0.052mg	0.12mg
Vitamin K	0.31µg	0.73µg
Choline	17.8mg	42.1mg

Calcium	127mg	300mg
Copper	0.001mg	0.002mg
Iron	0mg	0mg
Magnesium	12.4mg	29.3mg
Phosphorus	104mg	246mg
Potassium	155mg	366mg
Selenium	2µg	4.6µg
Zinc	0.43mg	1mg

Beta-carotene	7µg	16.6µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	0µg	0µg

Cystine	0.02g	0.047g
Histidine	0.1g	0.24g
Isoleucine	0.17g	0.41g
Leucine	0.32g	0.76g
Lysine	0.28g	0.67g
Methionine	0.089g	0.21g
Phenylalanine	0.17g	0.41g
Threonine	0.14g	0.34g
Tryptophan	0.043g	0.1g
Tyrosine	0.17g	0.4g
Valine	0.22g	0.52g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in milk

1 cup (237 ml) is 149 kcal, about 7% of a 2,000 kcal day.

Medium in sugars5 g per 100 ml (6% of the daily reference)
High in vitamin D45.4 IU per 100 ml (23% of the daily reference)
High in vitamin B120.56 µg per 100 ml (22% of the daily reference)
High in protein3.4 g per 100 ml, 22% of the calories
Low in salt0.1 g per 100 ml

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of milk

50 ml	31 kcal
100 ml	63 kcal
200 ml	126 kcal
237 ml1 cup	149 kcal
473 ml2 servings	298 kcal

Any amount ml 149 kcal

Foods with similar calories

Other published foods within reach of 63 kcal per 100 ml, so the number has something to sit against.

Greek yogurt 31 kcal more 94kcal / 100 g

Cottage cheese 42 kcal more 105kcal / 100 g

Banana 34 kcal more 97kcal / 100 g

Apple 2 kcal less 61kcal / 100 g

Tuna 27 kcal more 90kcal / 100 g

Orange 13 kcal less 50kcal / 100 g

Questions about milk

1 cup of milk (237 ml) has about 149 kcal, and 100 ml has 63 kcal.

1 cup of milk (237 ml) has 11.7 g of sugar, and 100 ml has 5 g.

Yes. 100 ml of milk has 3.4 g of protein, and protein makes up 21% of the calories.

Yes. 100 ml of milk has only 4.8 g of net carbs (carbs minus fiber), little enough for most low-carb and keto diets.

100 ml of milk covers this much of an adult's daily need: vitamin D 23%, vitamin B12 22%, calcium 16%, phosphorus 15%.

Not vegan, but vegetarian (no meat or fish).

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of milk (237 ml) has about 149 kcal. The calorie calculator works out how many you need.

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