1 cup (medium) of Cow milk (3.3% fat) (240 g) has 149 calories. That works out to 62 calories per 100 g. It contains 11.5 g of carbs, 7.7 g of protein, 7.9 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.

Cow milk (3.3% fat) Nutrition Facts

Selected: 1 cup (medium) · 240 g

149

KCAL / 240G

Carbs

11.5g

· 4% DV

Protein

7.7g

· 15% DV

Fat

7.9g

· 10% DV

Fiber

· 0% DV

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

Calories come from: Carbs 31% · Protein 21% · Fat 48%

Cow milk (3.3% fat) nutrition facts table · 1 cup (medium) (240 g)

Nutrient	Amount	% DV
Calories	149 kcal
Total fat	7.9 g	10%
Saturated fat	5.04 g	25%
Trans fat	0.17 g
Sodium	106 mg	5%
Total carbohydrate	11.5 g	4%
Fiber	0 g	0%
Protein	7.7 g	15%

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.

Log this food in EatBetter

100,000+ people use it

Get your daily calorie target
Snap your meal, log it in seconds
See every vitamin and mineral

📸 Scan the code to get the app free.

Get the App Free

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Cup of Cow milk (3.3% fat)?

Serving	Amount	Calories
1 cup (medium)	240 g	149 kcal
1 tablespoon (medium)	15 g	9 kcal
100 g	100 g	62 kcal
1 cup (extra small)	120 g	74 kcal
1 cup (small)	180 g	112 kcal
1 pack (small)	200 g	124 kcal
1 cup (large)	350 g	217 kcal
1 bottle (medium)	500 g	310 kcal
1 pack (medium)	500 g	310 kcal
1 bottle (large)	1000 g	620 kcal
1 pack (large)	1000 g	620 kcal

Calculated from 62 calories per 100 g.

Frequently Asked Questions About Cow milk (3.3% fat)

Is raw cow milk safe to drink?

No, raw cow milk is not considered safe because it can carry harmful bacteria. Choose pasteurized milk instead, especially for children, pregnant people, older adults, and anyone with a weakened immune system.

Can babies drink cow milk?

Cow milk should not be used as a baby’s main drink before 12 months of age; breast milk or infant formula is recommended instead. Small amounts in foods may be introduced earlier as part of complementary feeding, following age-appropriate guidance.

Does cow milk cause mucus or make a cold worse?

No, cow milk does not increase mucus production or make a cold worse. Its texture can leave a temporary coating in the mouth and throat, which some people mistake for extra mucus.

Can you freeze cow milk?

Yes, cow milk can be frozen, but 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.

How can you tell if cow milk has gone bad?

A sour smell, curdled appearance, or unusual texture can signal that cow milk has spoiled. Discard it if you notice these changes, and do not taste it to check whether it is safe.

Is cow milk good for adults?

Yes, cow milk can be part of an adult diet and provides protein and calcium. Adults who digest it comfortably may include it in meals or drinks; it is not essential if you get these nutrients from other foods.

Does cow milk help you sleep?

Cow milk is not a proven sleep aid, though a warm drink can be calming as part of a bedtime routine. If milk causes reflux or digestive discomfort for you, having it right before bed may disrupt sleep instead.

Why does cow milk curdle in coffee?

Cow milk can curdle in coffee when the coffee is very hot or acidic, particularly if the milk is close to spoiling. Let the coffee cool slightly and add fresh milk gradually to reduce curdling.

Can people with lactose intolerance drink cow milk?

Some people with lactose intolerance can tolerate small amounts of cow milk, while others develop gas, bloating, or diarrhea. Lactose-free cow milk is another option; lactose intolerance is different from a milk allergy.

Is whole cow milk better than skim milk?

Neither whole nor skim cow milk is universally better; they differ mainly in fat content and richness. Whole milk tastes creamier, while skim milk has less fat, so choose the type that fits your preferences and eating habits.

Cow milk (3.3% fat) Vitamins & Minerals

Vitamins

B12

1.08µg · 45% DV

0.43mg · 33% DV

0.84mg · 17% DV

Biotin

4.8µg · 16% DV

Minerals

Phosphorus

228mg · 33% DV

Calcium

288mg · 29% DV

Iodine

38µg · 25% DV

Potassium ⭐

360mg · 11% DV

Sodium

106mg · 5% DV

Cow milk (3.3% fat) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

5.5

Low

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

How to Burn Off Cow milk (3.3% fat)

To burn the 149 calories in 1 cup (medium) (240 g):

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

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

What is Cow milk (3.3% fat)?

Cow milk (3.3% fat) is everyday drinking milk obtained from cows and commonly sold pasteurised or UHT-treated. Its mild, slightly sweet flavour and smooth, pourable texture make it easy to drink on its own or use in cooking. Around the world, it is served cold with breakfast, poured over cereal or oats, added to tea and coffee, and used in sauces, soups and baking.

It provides protein and calcium, while its 3.3% fat gives it the fuller taste and feel of whole milk. It contains 62 calories per 100 g. For a lighter option, choose lower-fat milk; otherwise, pair it with oats or fruit for a simple breakfast.

How Nutritious Is Cow milk (3.3% fat)?

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.

Is Cow milk (3.3% fat) 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 (3.3% fat) 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 (3.3% fat) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cow milk (3.3% fat) Fat Profile

SATURATED

5.04g

MONOUNSATURATED

1.92g

POLYUNSATURATED

0.24g

⚖️

Omega 6:3 ratio 3.4:1

Below the ideal 4:1 — a good omega balance.

Compare Cow milk (3.3% fat)

🥛vs🥒

Cow milk (3.3% fat) vs Tzatziki2 kcal more per 100 g

→🥛vs🧀

Cow milk (3.3% fat) vs Cheddar Cheese340 kcal fewer per 100 g

→🥛vs🧀

Cow milk (3.3% fat) vs Tulum Cheese308 kcal fewer per 100 g

→🥛vs🥛

Cow milk (3.3% fat) vs Milk2 kcal fewer per 100 g

→

Foods Similar to Cow milk (3.3% fat)

🥒

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

Have another question about Cow milk (3.3% fat)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Cow milk (3.3% fat) Calories

Quick answer

Cow milk (3.3% fat) Nutrition Facts

Cow milk (3.3% fat) nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 cup (medium) (240 g)

How Many Calories in 1 Cup of Cow milk (3.3% fat)?

Frequently Asked Questions About Cow milk (3.3% fat)

Is raw cow milk safe to drink?

Can babies drink cow milk?

Does cow milk cause mucus or make a cold worse?

Can you freeze cow milk?

How can you tell if cow milk has gone bad?

Is cow milk good for adults?

Does cow milk help you sleep?

Why does cow milk curdle in coffee?

Can people with lactose intolerance drink cow milk?

Is whole cow milk better than skim milk?

Cow milk (3.3% fat) Vitamins & Minerals

Cow milk (3.3% fat) Glycemic Index

How to Burn Off Cow milk (3.3% fat)

What is Cow milk (3.3% fat)?

How Nutritious Is Cow milk (3.3% fat)?

Nutrient density

Satiety score

Is Cow milk (3.3% fat) Processed?

Does Cow milk (3.3% fat) Contain Allergens?

Which Diets Is Cow milk (3.3% fat) Good For?

Cow milk (3.3% fat) Fat Profile

Compare Cow milk (3.3% fat)

Foods Similar to Cow milk (3.3% fat)

Have another question about Cow milk (3.3% fat)?

Cow milk (3.3% fat) nutrition facts table · 1 cup (medium) (240 g)