1 cup (medium) of Cow milk (240 g) has 154 calories. That works out to 64 calories per 100 g. It contains 11.5 g of carbs, 7.9 g of protein, 8.6 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 47 (low), so it raises blood sugar slowly.

What is Cow milk?

Cow milk is the nutrient-rich liquid produced by cows and sold fresh or heat-treated for drinking and cooking. Its mild, slightly sweet flavour and smooth texture make it easy to drink on its own, pour over cereal, or use in coffee, tea, sauces and baking. In many countries, it is also turned into yoghurt, cheese and other dairy foods.

It provides protein and calcium, as well as vitamin B12. Choose the fat level that suits your cooking and preferences, and pair a glass with breakfast or a snack. If you avoid lactose, lactose-free milk can be used much like regular cow milk.

Cow milk Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.8g

· 2% DV

Protein

3.3g

· 7% DV

Fat

3.6g

· 5% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 30% · Protein 20% · Fat 50%

Cow milk Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

Biotin

3.5µg · 12% DV

0.36mg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

16µg · 11% DV

Potassium ⭐

150mg · 4% DV

How Nutritious Is Cow milk?

Nutrient density

High

65/ 100

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

39/ 100

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.

Cow milk Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.3

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cow milk

To burn the 64 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cow milk Processed?

NOVA 2

Minimally Processed

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 Cow milk Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cow milk Good For?

Vegan

— Not suitable

Vegetarian

✓ 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

Cow milk Fat Profile

SATURATED

2.3g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

Compare Cow milk

🥛vs🥒

Cow milk vs Tzatziki4 kcal more per 100 g

→🥛vs🧀

Cow milk vs Cheddar Cheese338 kcal fewer per 100 g

→🥛vs🧀

Cow milk vs Tulum Cheese306 kcal fewer per 100 g

→🥛vs🥛

Cow milk vs MilkSame calories per 100 g

→

Foods Similar to Cow milk

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Cow milk

Is cow milk good for you?

Yes, cow milk can be a nutritious part of a varied diet; it provides protein, calcium and vitamin B12. Whether it suits you also depends on factors such as lactose tolerance and milk allergy, which are different conditions.

Is raw cow milk safe to drink?

No, raw cow milk is not considered safe because it can carry harmful bacteria, even when it looks and smells normal. Choose pasteurized milk; children, pregnant people, older adults and people with weakened immunity face greater risks from raw milk.

Does cow milk cause mucus?

No, cow milk has not been shown to increase mucus production. Its creamy texture can leave a temporary coating in the mouth or throat, which some people mistake for extra phlegm.

How long does cow milk last after opening?

Opened cow milk usually keeps for a few days in the refrigerator, but follow the storage directions on its package. Keep it cold and tightly closed, and discard it if it smells sour or develops an unusual texture.

Can you freeze cow milk?

Yes, you can freeze cow milk, although it may separate or become grainy after thawing. Leave room in the container for expansion, thaw it in the refrigerator, and shake it well before using. Do not refreeze thawed milk.

Is whole cow milk healthier than skim milk?

Neither is universally healthier: whole and skim cow milk provide similar protein and calcium, but differ in fat and calories. Choose the type that fits your needs and preferences; skim milk is not automatically a better choice for everyone.

Does cow milk help you sleep?

Cow milk is not a proven sleep aid, though a warm drink may feel relaxing as part of a bedtime routine. If milk gives you digestive discomfort, especially because of lactose intolerance, drinking it before bed may make sleep less comfortable.

When can babies drink cow milk?

Most babies can have cow milk as a drink from 12 months of age, but it should not replace breast milk or infant formula before then. Ask your pediatrician if your baby was born prematurely or has a medical or feeding concern.

Why does cow milk curdle when heated?

Cow milk can curdle when it is sour or when heat combines with an acidic ingredient, such as lemon juice. Heat milk gently and add acidic ingredients gradually; if plain milk curdles while heating, discard it rather than tasting it.

Is cow milk lactose-free?

No, regular cow milk naturally contains lactose, a milk sugar. Lactose-free cow milk has had that sugar broken down, so many people with lactose intolerance can drink it more comfortably; it is still unsuitable for someone with a milk allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026