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Fresh Milk Calories
Natural source of protein and calcium, contains B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fresh 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 30 (low), so it raises blood sugar slowly.
Fresh Milk Nutrition Facts
Selected: 1 cup (medium) · 240 g
154
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
7.9g
· 16% DV
Fat
8.6g
· 11% 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 30% · Protein 20% · Fat 50%
Fresh Milk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 5.52 g | 28% |
| Trans fat | 0.07 g | |
| Sodium | 120 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 Fresh Milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 154 kcal |
| 100 g | 100 g | 64 kcal |
| 1 serving (small) | 150 g | 96 kcal |
| 1 cup (small) | 180 g | 115 kcal |
| 1 piece (small) | 200 g | 128 kcal |
| 1 bottle (medium) | 250 g | 160 kcal |
| 1 serving (large) | 250 g | 160 kcal |
| 1 cup (large) | 300 g | 192 kcal |
| 1 piece (large) | 500 g | 320 kcal |
| 1 bottle (large) | 500 g | 320 kcal |
| 1 pack (jumbo) | 1000 g | 640 kcal |
Calculated from 64 calories per 100 g.
Frequently Asked Questions About Fresh Milk
What is fresh milk?
Fresh milk is milk sold chilled and usually pasteurized, rather than shelf-stable until opened. It must stay refrigerated, and its shorter shelf life means you should follow the storage and use-by instructions on the carton.
Is fresh milk the same as raw milk?
No. Fresh milk sold in cartons is generally pasteurized, while raw milk has not undergone that heat treatment. Check the package wording, because “fresh” describes chilled milk and does not by itself mean unpasteurized.
How is fresh milk different from UHT milk?
Fresh milk is pasteurized and kept refrigerated, whereas UHT milk receives a more intense heat treatment and can remain unopened at room temperature. Once opened, either type needs refrigeration and should be used according to its package instructions.
How long does fresh milk last after opening?
Fresh milk usually keeps for only a few days after opening when refrigerated, but the carton’s instructions take priority. Close it promptly and store it on a cold interior shelf rather than in the warmer refrigerator door.
Can you freeze fresh milk?
Yes, fresh milk can be frozen, though it may separate or become grainy after thawing. Freeze it in a suitable container with room for expansion, thaw it in the refrigerator, and shake it well before use.
Why does fresh milk go sour before its use-by date?
Fresh milk can sour early if it was left warm, the cold chain was interrupted, or the container was contaminated after opening. An off smell, sour taste, or curdling means you should discard it rather than rely on the printed date.
Does fresh milk need to be boiled before drinking?
No, commercially packaged pasteurized fresh milk does not need boiling before drinking. Boiling can alter its flavor; keep it refrigerated and do not treat boiling as a way to make milk safe after it has spoiled.
Can you drink fresh milk after its use-by date?
It is safest not to drink fresh milk after its use-by date, particularly if it has been opened. Smell and appearance cannot reliably rule out harmful bacteria, so follow the date and storage directions on the carton.
Can you use fresh milk to make yogurt?
Yes, fresh milk works for homemade yogurt. Heat it as your recipe directs, let it cool to a suitable temperature for the starter culture, then incubate it; adding the culture while the milk is too hot can prevent fermentation.
Why does fresh milk taste different from long-life milk?
Fresh milk often tastes less cooked than UHT or long-life milk because it receives a different heat treatment. The difference is especially noticeable when drinking it plain, though freshness and how it has been stored also affect flavor.
Fresh Milk Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B2
0.43mg · 33% DV
Biotin
8.4µg · 28% DV
B5
0.86mg · 17% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
288mg · 29% DV
Iodine
38µg · 25% DV
Potassium ⭐
360mg · 11% DV
Sodium
120mg · 5% DV
Fresh Milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Milk
To burn the 154 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 Fresh Milk?
Fresh Milk is cow’s milk sold chilled; in Turkey, the name usually refers to pasteurised milk rather than the longer-life UHT kind. It has a mild, gently creamy taste and a smooth, pourable texture.
Drink it cold or warm, add it to coffee or cereal, or use it in custards, sauces and other home cooking. In Turkey it is also a familiar ingredient in desserts such as sütlaç. Fresh Milk provides protein and calcium, as well as B vitamins; a 100 g serving contains 3.3 g of protein. Pair it with oats or fruit for a simple snack, and keep it refrigerated after opening.
How Nutritious Is Fresh Milk?
Nutrient density
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 Fresh 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 Fresh Milk Contain Allergens?
Contains these allergens:
Which Diets Is Fresh Milk 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
Fresh Milk Fat Profile
SATURATED
5.52g
MONOUNSATURATED
1.92g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.