Calories in whole milk.
61 kcal per 100 g.
Whole milk is 3.25% fat by weight, which is about half its calories. A cup (244 g) is about 150 kcal with 8 g of protein — skim milk keeps the protein and drops the fat, which is where the 60 kcal per cup difference lives.
Milk, whole, 3.25% milkfat, with added vitamin D · SR Legacy (2018-04) · USDA FDC 171265
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 61 kcal | 61 kcal |
| Protein | 3.15 g | 3.15 g |
| Carbohydrates | 4.8 g | 4.8 g |
| Fat | 3.25 g | 3.25 g |
| Fibre | 0 g | 0 g |
| Sugars | 5.05 g | 5.05 g |
| Saturated fat | 1.86 g | 1.86 g |
| Sodium | 43 mg | 43 mg |
| Salt (calculated from sodium) | 0.11 g | 0.11 g |
| Vitamin A (RAE) | 46 ug | 46 ug |
| Vitamin D (D2 + D3) | 1.3 ug | 1.3 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg | 0.07 mg |
| Vitamin K (phylloquinone) | 0.3 ug | 0.3 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.05 mg | 0.05 mg |
| Riboflavin | 0.17 mg | 0.17 mg |
| Niacin | 0.09 mg | 0.09 mg |
| Vitamin B6 | 0.04 mg | 0.04 mg |
| Folate, total | 5 ug | 5 ug |
| Vitamin B12 | 0.45 ug | 0.45 ug |
| Potassium | 132 mg | 132 mg |
| Calcium | 113 mg | 113 mg |
| Phosphorus | 84 mg | 84 mg |
| Magnesium | 10 mg | 10 mg |
| Iron | 0.03 mg | 0.03 mg |
| Zinc | 0.37 mg | 0.37 mg |
| Selenium | 3.7 ug | 3.7 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.03 mg | 0.03 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Whole milk is 61 kcal per 100 g, and almost everything that happens to it in a kitchen concentrates it: reduced in a sauce it loses water and rises, boiled for porridge it stays put while the oats absorb it. The fat is what separates the milk rows — 3.3 g per 100 g here against 2 g in 2% and 0.1 in skim — and it is also what makes whole milk foam and behave in coffee.
Logging this food
A cup is 244 g and 149 kcal; a tablespoon is 15 g and 9; a fluid ounce 31 g and 19. The tablespoon is the one worth knowing, because milk mostly enters a day in splashes: four coffees with a generous dash is easily 80 kcal that never gets logged. A quart is 976 g and 595 kcal.
Swaps and alternatives
2% milk is 50 kcal per 100 g and skim 34, so a cup goes 149, 122, 83 across the three. Sweetened vanilla almond milk is 38 per 100 g but carries 1 g of protein against milk's 3.2. If milk is a protein source in your day, the skim row is the honest swap; if it is a splash in coffee, none of this is worth the trouble.