1 cup (medium) of Cow milk 3.1% fat (240 g) has 149 calories. That works out to 62 calories per 100 g. It contains 11.5 g of carbs, 7.9 g of protein, 7.4 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 3.1% fat Nutrition Facts

Selected: 1 cup (medium) · 240 g

149

KCAL / 240G

Carbs

11.5g

· 4% DV

Protein

7.9g

· 16% DV

Fat

7.4g

· 9% DV

Fiber

· 0% DV

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

Calories come from: Carbs 32% · Protein 22% · Fat 46%

Cow milk 3.1% fat nutrition facts table · 1 cup (medium) (240 g)

Nutrient	Amount	% DV
Calories	149 kcal
Total fat	7.4 g	9%
Saturated fat	4.56 g	23%
Trans fat	0.17 g
Sodium	106 mg	5%
Total carbohydrate	11.5 g	4%
Fiber	0 g	0%
Protein	7.9 g	16%

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 Cow milk 3.1% fat?

Serving	Amount	Calories
1 cup (medium)	240 g	149 kcal
1 teaspoon (medium)	5 g	3 kcal
1 tablespoon (medium)	15 g	9 kcal
100 g	100 g	62 kcal
1 cup (small)	180 g	112 kcal
1 serving (medium)	200 g	124 kcal
1 bottle (small)	250 g	155 kcal
1 cup (large)	300 g	186 kcal
1 bottle (medium)	500 g	310 kcal
1 pack (large)	1000 g	620 kcal

Calculated from 62 calories per 100 g.

Frequently Asked Questions About Cow milk 3.1% fat

Is cow milk 3.1% fat good for you?

Yes, cow milk 3.1% fat provides protein and calcium and contains vitamin D. It can fit into a balanced diet, but it is not suitable for someone with a cow’s-milk allergy, and lactose intolerance may make it uncomfortable to drink.

Is cow milk 3.1% fat whole milk?

Cow milk 3.1% fat is close to what many places call whole milk, but the legal fat standard for that name varies by country. The percentage on the carton is the clearest way to identify its fat content.

Does cow milk 3.1% fat contain lactose?

Yes, cow milk 3.1% fat naturally contains lactose, the milk sugar. People with lactose intolerance may develop gas, bloating, or diarrhea; lactose-free milk has had its lactose broken down.

Can cow milk 3.1% fat be frozen?

Yes, cow milk 3.1% fat can be frozen, though it may separate and become grainy after thawing. Thaw it in the refrigerator, then shake it well; it is often better suited to cooking than drinking if the texture changes.

How long does cow milk 3.1% fat last after opening?

Opened cow milk 3.1% fat should stay refrigerated and be used according to the carton’s instructions. Keep it on an interior shelf rather than in the warmer refrigerator door, and do not leave it sitting out after serving.

Should cow milk 3.1% fat be boiled before drinking?

No, cow milk 3.1% fat that is pasteurized or UHT-treated does not need boiling before drinking. Raw milk is different: it can carry harmful germs, so do not drink it unpasteurized.

Why does cow milk 3.1% fat curdle when heated?

Cow milk 3.1% fat can curdle when it is already sour or when heat meets acidic ingredients such as lemon juice or tomatoes. For a smoother sauce, warm the milk gently and add acidic ingredients gradually.

Does cow milk 3.1% fat help you sleep?

There is no strong evidence that cow milk 3.1% fat reliably improves sleep. A warm drink may feel relaxing, but milk can trigger reflux or lactose-related symptoms in some people, so avoid it close to bedtime if that happens to you.

Does cow milk 3.1% fat cause mucus or congestion?

No, cow milk 3.1% fat has not been shown to increase mucus production. Its creamy texture can leave a temporary coating sensation in the mouth or throat, which some people mistake for extra mucus.

Can children drink cow milk 3.1% fat every day?

Yes, cow milk 3.1% fat can be part of many children’s diets once they are old enough for cow’s milk as a drink. It should not replace breast milk or formula for infants; age and individual needs matter.

Cow milk 3.1% fat Vitamins & Minerals

Vitamins

B12

1.08µg · 45% DV

0.43mg · 33% DV

Biotin

8.4µg · 28% DV

0.86mg · 17% DV

Minerals

Phosphorus

228mg · 33% DV

Calcium

288mg · 29% DV

Iodine

38µg · 25% DV

Selenium

6µg · 11% DV

Potassium ⭐

360mg · 11% DV

Sodium

106mg · 5% DV

Cow milk 3.1% 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 3.1% 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 3.1% fat?

Cow milk 3.1% fat is everyday cow’s milk with a moderate amount of milk fat. It has a mild, slightly sweet flavour and a smooth, pourable texture. Depending on where you live, it may be served cold with breakfast, added to coffee or tea, poured over cereal, or used in cooking and baking; it is also a familiar base for drinks such as hot chocolate.

It provides protein and calcium and contains vitamin D. Use it in porridge or smoothies, or drink a glass alongside a meal. For a less sweet option, choose it plain rather than adding flavoured syrups or sugar.

How Nutritious Is Cow milk 3.1% 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 3.1% 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 3.1% 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 3.1% 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 3.1% fat Fat Profile

SATURATED

4.56g

MONOUNSATURATED

1.92g

POLYUNSATURATED

0.22g

⚖️

Omega 6:3 ratio 9.5:1

Above the ideal 4:1 (9.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Cow milk 3.1% fat Calories

Quick answer

Cow milk 3.1% fat Nutrition Facts

Cow milk 3.1% 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 3.1% fat?

Frequently Asked Questions About Cow milk 3.1% fat

Is cow milk 3.1% fat good for you?

Is cow milk 3.1% fat whole milk?

Does cow milk 3.1% fat contain lactose?

Can cow milk 3.1% fat be frozen?

How long does cow milk 3.1% fat last after opening?

Should cow milk 3.1% fat be boiled before drinking?

Why does cow milk 3.1% fat curdle when heated?

Does cow milk 3.1% fat help you sleep?

Does cow milk 3.1% fat cause mucus or congestion?

Can children drink cow milk 3.1% fat every day?

Cow milk 3.1% fat Vitamins & Minerals

Cow milk 3.1% fat Glycemic Index

How to Burn Off Cow milk 3.1% fat

What is Cow milk 3.1% fat?

How Nutritious Is Cow milk 3.1% fat?

Nutrient density

Satiety score

Is Cow milk 3.1% fat Processed?

Does Cow milk 3.1% fat Contain Allergens?

Which Diets Is Cow milk 3.1% fat Good For?

Cow milk 3.1% fat Fat Profile

Compare Cow milk 3.1% fat

Foods Similar to Cow milk 3.1% fat

Have another question about Cow milk 3.1% fat?

Cow milk 3.1% fat nutrition facts table · 1 cup (medium) (240 g)