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Breast milk Calories
Ideal infant nutrition, immune support, easily digestible
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Breast milk (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 16.8 g of carbs, 2.4 g of protein, 10.1 g of fat and 0 g of fiber. Its 8.6 µg of Biotin covers 29% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Breast milk Nutrition Facts
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
16.8g
· 6% DV
Protein
2.4g
· 5% DV
Fat
10.1g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 6% · Fat 54%
Breast milk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 0 g | 0% |
| Protein | 2.4 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Breast milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 163 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 1 ounce (small) | 28 g | 19 kcal |
| 1 pack (small) | 50 g | 34 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (small) | 100 g | 68 kcal |
| 1 bottle (medium) | 120 g | 82 kcal |
| 1 serving (large) | 200 g | 136 kcal |
| 1 can (medium) | 200 g | 136 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Breast milk
How long can breast milk stay out at room temperature?
Freshly expressed breast milk can stay at room temperature for up to 4 hours if the room is 77°F (25°C) or cooler. In a warmer room, refrigerate it as soon as possible, and don’t leave milk left after a feeding sitting out.
How long does breast milk last in the fridge?
Freshly expressed breast milk can be kept in the refrigerator for up to 4 days. Store it toward the back, where the temperature is steadier, rather than in the door, and label the container with the date it was expressed.
Can you freeze breast milk, and how long does it keep?
Yes, you can freeze breast milk. For best quality, use it within 6 months; storage for up to 12 months is acceptable. Leave space in the container for the milk to expand, and mark it with the expression date.
What is the safest way to thaw frozen breast milk?
Thaw frozen breast milk in the refrigerator overnight or under warm running water. Gently swirl it to mix the separated fat, and use it within 24 hours once fully thawed in the refrigerator. Never thaw breast milk in a microwave.
Can freshly pumped breast milk be added to refrigerated breast milk?
Yes, but chill freshly pumped breast milk in the refrigerator before combining it with already cold milk. Adding warm milk directly can raise the temperature of the stored milk. Date the combined milk from the oldest portion.
Why does breast milk look blue, yellow, or separated?
Breast milk can naturally look blue, yellow, or cream-colored, and its appearance can change over time. Fat may separate and rise to the top during storage; gently swirl the container to mix it back in before feeding.
Does breast milk need to be warmed before a feeding?
No, breast milk does not have to be warmed; many babies will drink it cold or at room temperature. If your baby prefers it warm, place the container in warm water and swirl it gently. Test a few drops on your wrist before feeding.
Can you reheat breast milk after a baby has started drinking it?
It’s better not to reheat breast milk repeatedly. Use milk left after a feeding within 2 hours after the feeding ends, then discard it. Bacteria from the baby’s mouth can enter the milk, so don’t save the remainder for another meal.
Why does thawed breast milk smell soapy?
Thawed breast milk can smell soapy because an enzyme called lipase has broken down some of its fat; it is usually still safe if it was stored properly. If the milk smells distinctly sour or rancid, discard it.
Can you refreeze thawed breast milk?
No, don’t refreeze breast milk once it has completely thawed. Keep it refrigerated and use it within 24 hours of thawing; milk that has been warmed or offered to a baby should not be put back in the freezer.
Breast milk Vitamins & Minerals
Vitamins
Biotin
8.64µg · 29% DV
Vitamin A
139.2µg · 15% DV
B5
0.53mg · 11% DV
Vitamin C
8.4mg · 9% DV
Minerals
Iodine
17µg · 11% DV
Copper
0.1mg · 11% DV
Selenium
4.8µg · 9% DV
Calcium
82mg · 8% DV
Potassium ⭐
122mg · 4% DV
Sodium
36mg · 2% DV
Breast milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breast milk
To burn the 163 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breast milk?
Breast milk is produced by the mother after childbirth and is the natural first food for infants. Its composition changes over time and during a feed, providing easily digested nutrients as well as components involved in an infant’s immune development.
It is usually offered directly at the breast or expressed and given separately; it is not typically paired with other foods or drinks. Its taste is mildly sweet and its texture is thin. Nutritionally, it supplies energy mainly from fat and carbohydrates, with a relatively small amount of protein. If you express milk, use clean containers and follow reliable guidance on storage and warming before feeding.
How Nutritious Is Breast milk?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breast milk Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breast milk Contain Allergens?
No known major allergens
Which Diets Is Breast milk Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breast milk Fat Profile
SATURATED
3.6g
MONOUNSATURATED
3.84g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.