Whole milk calories, from a splash to a quart
149 calories in a cup of whole milk
A cup of whole milk has 149 calories. USDA weighs that cup at 244 g.
A tablespoon in your coffee is 9 calories.
USDA FoodData Central. Milk, whole, 3.25% milkfat, with added vitamin D. Source checked September 29, 2026.
From a fluid ounce to a full quart
A fluid ounce of whole milk has 19 calories, and a quart has 595.
The table also puts a cup of whole milk beside a cup of 2%, 1% and skim.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 cup whole milk | 244 g | 149 | 7.7 | 11.7 | 7.9 | 0 | 12.3 | 104.9 | 0 | USDA portion, 1 cup |
| 1 tbsp whole milk | 15 g | 9 | 0.5 | 0.7 | 0.5 | 0 | 0.8 | 6.5 | 0 | USDA portion, 1 tbsp |
| 1 fl oz whole milk | 30.5 g | 19 | 1 | 1.5 | 1 | 0 | 1.5 | 13.1 | 0 | USDA portion, 1 fl oz |
| 1 quart whole milk | 976 g | 595 | 30.7 | 46.8 | 31.7 | 0 | 49.3 | 419.7 | 0 | USDA portion, 1 quart |
| 1 cup 2% milk | 244 g | 122 | 8.1 | 11.7 | 4.8 | 0 | 12.3 | 114.7 | 0 | USDA portion, 1 cup |
| 1 cup 1% milk | 244 g | 102 | 8.2 | 12.2 | 2.4 | 0 | 12.7 | 107.4 | 0 | USDA portion, 1 cup |
| 1 cup skim milk | 245 g | 83 | 8.3 | 12.2 | 0.2 | 0 | 12.5 | 102.9 | 0 | USDA portion, 1 cup |
USDA FoodData Central. Milk, whole, 3.25% milkfat, with added vitamin D. USDA FoodData Central. Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D. USDA FoodData Central. Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D. USDA FoodData Central. Milk, nonfat, fluid, with added vitamin A and vitamin D, fat free or skim. Source checked September 29, 2026.
Fat and sugar in a cup of whole milk
A cup has 7.9 g of fat and 12.3 g of sugar, and USDA lists 0 g of fiber.
The record is whole milk at 3.25% milkfat with added vitamin D.
Looking at other dairy? Greek yogurt, cottage cheese and cheddar each have a page. Chicken breast is there too if you're comparing protein, and the full list of calorie references has the rest.
| Nutrient | 1 cup whole milk | Per 100 g |
|---|---|---|
| Calories | 149 kcal | 61 kcal |
| Protein | 7.7 g | 3.1 g |
| Carbs | 11.7 g | 4.8 g |
| Fat | 7.9 g | 3.3 g |
| Fiber | 0 g | 0 g |
| Sugar | 12.3 g | 5 g |
| Sodium | 104.9 mg | 43 mg |
- Calories in Greek yogurt
- Calories in cottage cheese
- Calories in cheddar cheese
- Calories in chicken breast
- All calorie references
USDA FoodData Central. Milk, whole, 3.25% milkfat, with added vitamin D. Source checked September 29, 2026.
Whole, 2%, 1% and skim milk
Per cup, whole milk has 149 calories, 2% has 122, 1% has 102 and skim has 83.
Fat goes from 7.9 g in a cup of whole milk to 0.2 g in skim.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Whole milk, 3.25% milkfat | 100 g | 61 | 3.1 | 4.8 | 3.3 | 0 | 5 | 43 | 0 |
| 2% milk | 100 g | 50 | 3.3 | 4.8 | 2 | 0 | 5.1 | 47 | 0 |
| 1% milk | 100 g | 42 | 3.4 | 5 | 1 | 0 | 5.2 | 44 | 0 |
| Skim milk | 100 g | 34 | 3.4 | 5 | 0.1 | 0 | 5.1 | 42 | 0 |
USDA FoodData Central. Milk, whole, 3.25% milkfat, with added vitamin D. USDA FoodData Central. Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D. USDA FoodData Central. Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D. USDA FoodData Central. Milk, nonfat, fluid, with added vitamin A and vitamin D, fat free or skim. Source checked September 29, 2026.
Pour milk onto a scale
Set a glass or bowl on the scale, pour the milk and enter the grams below. The calculator uses whole milk, 61 calories per 100 g.
In a latte or smoothie? Describe the drink to TrueCal and review its estimate.
244 g has about 148.8 calories.
USDA FoodData Central. Milk, whole, 3.25% milkfat, with added vitamin D. Source checked September 29, 2026.
Does skim milk have more protein than whole milk?
A little. A cup of skim milk has 8.3 g of protein and a cup of whole milk has 7.7 g.
USDA FoodData Central. Milk, whole, 3.25% milkfat, with added vitamin D. USDA FoodData Central. Milk, nonfat, fluid, with added vitamin A and vitamin D, fat free or skim. Source checked September 29, 2026.
Is whole milk 3.25% fat?
Yes. USDA's whole milk record is 3.25% milkfat, and it lists 3.3 g of fat per 100 g.
USDA FoodData Central. Milk, whole, 3.25% milkfat, with added vitamin D. Source checked September 29, 2026.
Log the portion you ate
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USDA FoodData Central. Milk, whole, 3.25% milkfat, with added vitamin D. USDA FoodData Central. Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D. USDA FoodData Central. Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D. USDA FoodData Central. Milk, nonfat, fluid, with added vitamin A and vitamin D, fat free or skim. Source checked September 29, 2026.