Whole milk nutrition facts

Whole milk (1 cup, 244 g) has 149 calories, 8 g protein, 0 g fiber, 7.8 g fat. It is an excellent source of vitamin B12 (55% DV), riboflavin (26% DV), calcium (23% DV) and a good source of phosphorus and pantothenic acid.

Vitamin B12 55% DV Riboflavin 26% DV Calcium 23% DV Phosphorus 20% DVPantothenic acid 18% DV

#3 of 14 dairy and eggs for vitamin D #2 of 17 dairy and eggs for vitamin B12 #2 of 17 dairy and eggs for phosphorus #3 of 17 dairy and eggs for choline #1 of 16 dairy and eggs for vitamin B6 #1 of 17 dairy and eggs for thiamin

Nutrition Facts

Serving size1 cup (244 g)

Calories149

Total Fat 7.8g10%

Saturated Fat 4.5g23%

Cholesterol 29mg9.8%

Sodium 93mg4%

Total Carbohydrate 11.3g4.1%

Dietary Fiber 0g0%

Total Sugars 12.3g

Protein 8g16%

Vitamin D 2.34µg12%

Calcium 300mg23%

Iron 0.1mg0.4%

Potassium 366mg7.8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 22%
■ Fat 48%
■ Carbohydrate 31%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

2.8

Inflammatory profile below average

Lower is more anti-inflammatory. Percentile 70 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in whole milk

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	149 kcal	7.4%
ProteinF	8 g	16%
Total fatF	7.8 g	10%
CarbohydrateF	11.3 g	4.1%
Fiber	0 g	0%
Sugars	12.3 g	no DV
Fats
Saturated fatF	4.5 g	23%
Monounsaturated fatF	1.7 g	no DV
Polyunsaturated fatF	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.03 g	no DV
Omega-6 (linoleic)	0.29 g	no DV
CholesterolF	29 mg	9.8%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.14 mg	11%
Riboflavin (B2)F	0.34 mg	26%
Niacin (B3)F	0.3 mg	1.6%
Pantothenic acid (B5)F	0.88 mg	18%
Vitamin B6F	0.15 mg	8.8%
Folate (DFE)	12 µg	3%
Vitamin B12F	1.32 µg	55%
Vitamin A (RAE)F	78 µg	8.7%
Vitamin EF	0.12 mg	0.8%
Vitamin DF	2.34 µg	12%
Vitamin K	0.7 µg	0.6%
CholineF	43 mg	7.9%
Minerals
SodiumF	93 mg	4%
CalciumF	300 mg	23%
Iron	0.1 mg	0.4%
MagnesiumF	29 mg	6.9%
PhosphorusF	246 mg	20%
PotassiumF	366 mg	7.8%
ZincF	1 mg	9.3%
CopperF	0 mg	0.3%
Manganese	0.01 mg	0.4%
SeleniumF	4.6 µg	8.4%
Carotenoids
Beta-caroteneF	17 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	215 g	no DV
Amino acids
TryptophanF	0.105 g	no DV
ThreonineF	0.376 g	no DV
IsoleucineF	0.422 g	no DV
LeucineF	0.813 g	no DV
LysineF	0.727 g	no DV
MethionineF	0.22 g	no DV
PhenylalanineF	0.393 g	no DV
ValineF	0.505 g	no DV
HistidineF	0.237 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	61 kcal	3%
ProteinF	3.3 g	6.5%
Total fatF	3.2 g	4.1%
CarbohydrateF	4.6 g	1.7%
Fiber	0 g	0%
Sugars	5 g	no DV
Fats
Saturated fatF	1.9 g	9.3%
Monounsaturated fatF	0.7 g	no DV
Polyunsaturated fatF	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.01 g	no DV
Omega-6 (linoleic)	0.12 g	no DV
CholesterolF	12 mg	4%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.06 mg	4.7%
Riboflavin (B2)F	0.14 mg	11%
Niacin (B3)F	0.1 mg	0.7%
Pantothenic acid (B5)F	0.36 mg	7.2%
Vitamin B6F	0.06 mg	3.6%
Folate (DFE)	5 µg	1.2%
Vitamin B12F	0.54 µg	23%
Vitamin A (RAE)F	32 µg	3.6%
Vitamin EF	0.05 mg	0.3%
Vitamin DF	0.96 µg	4.8%
Vitamin K	0.3 µg	0.2%
CholineF	18 mg	3.2%
Minerals
SodiumF	38 mg	1.7%
CalciumF	123 mg	9.5%
Iron	0 mg	0.2%
MagnesiumF	12 mg	2.8%
PhosphorusF	101 mg	8.1%
PotassiumF	150 mg	3.2%
ZincF	0.4 mg	3.8%
CopperF	0 mg	0.1%
Manganese	0 mg	0.2%
SeleniumF	1.9 µg	3.5%
Carotenoids
Beta-caroteneF	7 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	88 g	no DV
Amino acids
TryptophanF	0.043 g	no DV
ThreonineF	0.154 g	no DV
IsoleucineF	0.173 g	no DV
LeucineF	0.333 g	no DV
LysineF	0.298 g	no DV
MethionineF	0.09 g	no DV
PhenylalanineF	0.161 g	no DV
ValineF	0.207 g	no DV
HistidineF	0.097 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	17 kcal	0.9%
ProteinF	0.9 g	1.9%
Total fatF	0.9 g	1.2%
CarbohydrateF	1.3 g	0.5%
Fiber	0 g	0%
Sugars	1.4 g	no DV
Fats
Saturated fatF	0.5 g	2.6%
Monounsaturated fatF	0.2 g	no DV
Polyunsaturated fatF	0 g	no DV
Omega-3 (ALA+EPA+DHA)F	0 g	no DV
Omega-6 (linoleic)	0.03 g	no DV
CholesterolF	3 mg	1.1%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.02 mg	1.3%
Riboflavin (B2)F	0.04 mg	3%
Niacin (B3)F	0 mg	0.2%
Pantothenic acid (B5)F	0.1 mg	2.1%
Vitamin B6F	0.02 mg	1%
Folate (DFE)	1 µg	0.4%
Vitamin B12F	0.15 µg	6.4%
Vitamin A (RAE)F	9 µg	1%
Vitamin EF	0.01 mg	0.1%
Vitamin DF	0.27 µg	1.4%
Vitamin K	0.1 µg	0.1%
CholineF	5 mg	0.9%
Minerals
SodiumF	11 mg	0.5%
CalciumF	35 mg	2.7%
Iron	0 mg	0%
MagnesiumF	3 mg	0.8%
PhosphorusF	29 mg	2.3%
PotassiumF	43 mg	0.9%
ZincF	0.1 mg	1.1%
CopperF	0 mg	0%
Manganese	0 mg	0%
SeleniumF	0.5 µg	1%
Carotenoids
Beta-caroteneF	2 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	25 g	no DV
Amino acids
TryptophanF	0.012 g	no DV
ThreonineF	0.044 g	no DV
IsoleucineF	0.049 g	no DV
LeucineF	0.094 g	no DV
LysineF	0.084 g	no DV
MethionineF	0.026 g	no DV
PhenylalanineF	0.046 g	no DV
ValineF	0.059 g	no DV
HistidineF	0.027 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #171265 ("Milk, whole, 3.25% milkfat, with added vitamin D"), Foundation Foods #746782.

Nutrients in whole milk, in detail

Calcium in whole milk

Compare whole milk with…

Skim milk vs Whole milk

Frequently asked questions

How many calories are in whole milk?

Whole milk has 149 calories per 1 cup (244 g), or 61 calories per 100 g, according to USDA FoodData Central.

How much protein is in whole milk?

8 g of protein per 1 cup, which is 16% of the 50 g Daily Value.

What is whole milk rich in?

Per serving, whole milk is richest in Vitamin B12 at 55% of the Daily Value, Riboflavin (B2) (26%), Calcium (23%), Phosphorus (20%).

Is whole milk healthy?

By nutrient density, whole milk scores 8 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is below average compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More dairy and eggs

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.