Calories in Milk
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
Calculate Calories for Any Milk Weight
Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Calcium | 113mg | 11% | |
| Vitamin B12 | 0.45µg | 19% | |
| Phosphorus | 84mg | 7% | |
| Riboflavin (B2) | 0.18mg | 14% | |
| Vitamin D | 1.0µg | 10% | |
| Potassium | 150mg | 3% | |
| Vitamin A | 46µg | 5% | |
| Magnesium | 11mg | 3% | |
| Zinc | 0.37mg | 3% | |
| Iodine | ~45µg | 30% |
Calories in Milk by Weight
| Weight | Calories | Protein | Fat | Carbs |
|---|
Macronutrient Breakdown — per 100g
Calories vary significantly by fat content: skimmed 42 kcal/100ml, semi-skimmed 46 kcal, whole 61 kcal. All types have similar protein (3.4g/100ml) and calcium (113mg/100ml). Lactose provides most of the carbohydrates.
Micronutrient Highlights
Milk Health Benefits
Calcium Bioavailability — The Gold Standard
Milk is the most bioavailable dietary calcium source. Calcium from milk is absorbed at approximately 32% efficiency — significantly higher than most plant sources. Spinach calcium is only ~5% absorbable due to oxalates; almonds ~21%; kale ~49% but much lower absolute amount. A cup of milk provides 30% of the daily calcium requirement in a highly absorbable form. The phosphorus-to-calcium ratio in milk also enhances calcium absorption and retention in bone.
Casein and Whey — Unique Protein Blend
Milk protein is 80% casein and 20% whey. This combination provides a 'dual-release' protein effect: whey is rapidly absorbed (30-60 minutes), providing a quick amino acid spike for muscle protein synthesis; casein forms a gel in the stomach, releasing amino acids slowly over 5-7 hours. This sustained release prevents muscle protein breakdown between meals, making milk uniquely effective for overnight muscle recovery when consumed before sleep.
Cardiovascular Evidence — Fat Paradox
Despite dairy fat being largely saturated, meta-analyses consistently show no increased cardiovascular risk from dairy consumption and even suggest potential benefits. A 2018 Lancet study of 136,000 people across 21 countries found higher dairy intake was associated with lower cardiovascular disease risk and lower mortality — a counterintuitive finding. The calcium, potassium, and specific fatty acids (rumenic acid) in dairy may offset any saturated fat concerns.
Iodine — Often Overlooked
Milk is one of the most reliable dietary sources of iodine in non-coastal regions, providing ~45µg per 100ml (30% DV) primarily from iodine-fortified cattle feed. Iodine is essential for thyroid hormone synthesis. In countries without universal salt iodisation, dairy is a critical iodine source. Milk's iodine contribution is particularly important for pregnant women, whose requirements increase 50%.
Milk vs Other Dairy & Proteins — Calorie Comparison
Is Milk Suitable for Your Diet?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values from USDA FoodData Central. Not medical advice.