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Golden milk Calories
Milk, turmeric, spices, antioxidant
In season: Winter · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Golden milk (240 g) has 144 calories. That works out to 60 calories per 100 g. It contains 17.3 g of carbs, 6.7 g of protein, 5.3 g of fat and 0.7 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Golden milk?
Golden milk is a warm, milk-based drink made with turmeric and traditionally associated with South Asia, especially India. Recipes often add spices such as ginger, cinnamon or black pepper, with the blend varying from household to household.
It tastes creamy and gently spiced, with turmeric’s earthy notes and a vivid golden colour. In South Asian homes it may be served warm, while cafés and home cooks around the world have also made it a familiar evening drink; a dusting of cinnamon is a common finishing touch. Milk contributes some protein, while the drink’s overall nutritional profile depends on the milk and any sweetener used. For a lighter cup, leave out added sugar and adjust the spices to suit your taste.
Golden milk Nutrition Facts
Selected: 100 g
60
KCAL / 100G
Carbs
7.2g
· 3% DV
Protein
2.8g
· 6% DV
Fat
2.2g
· 3% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 19% · Fat 33%
Golden milk Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.18mg · 14% DV
B5
0.36mg · 7% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
90mg · 13% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Selenium
2µg · 4% DV
How Nutritious Is Golden milk?
Nutrient density
Medium
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.
Golden milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Golden milk
To burn the 60 calories in 100 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.
Is Golden 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 Golden milk Contain Allergens?
Contains these allergens:
Which Diets Is Golden 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
Golden milk Fat Profile
SATURATED
1.3g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Golden milk
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Frequently Asked Questions About Golden milk
What is golden milk made of?
Golden milk is usually made by warming milk with turmeric and spices such as cinnamon, ginger, or black pepper. Recipes vary, and some include sweetener; turmeric gives the drink its signature golden colour.
How do you make golden milk at home?
To make golden milk, gently heat milk with turmeric and your choice of spices, stirring for a few minutes without bringing it to a boil. Strain if needed, then add a little honey or another sweetener to taste.
Is golden milk good before bed?
Yes, you can drink golden milk before bed, and it contains no caffeine. Warm milk may feel relaxing, but there is not strong evidence that golden milk itself improves sleep.
Does golden milk help with inflammation?
Golden milk is not a proven treatment for inflammation. Turmeric contains curcumin, which has been studied for its effects, but the amount in a homemade drink varies and should not be equated with a medical treatment.
Can golden milk help you lose weight?
No, golden milk does not cause weight loss on its own. An unsweetened cup can replace a more sugary drink, but adding honey or sugar increases its energy, and one drink cannot determine weight change.
Why is black pepper added to golden milk?
Black pepper is added because piperine may increase the absorption of curcumin, a compound in turmeric. A small pinch is enough for flavour; adding pepper does not make golden milk a medicine.
Can you make golden milk without dairy?
Yes, golden milk can be made with plant-based milk instead of dairy milk. Oat, soy, and coconut drinks each give it a different taste and texture; heat gently so the mixture stays smooth.
What does golden milk taste like?
Golden milk tastes warm, earthy, and gently spiced, with turmeric as its most noticeable flavour. Cinnamon or ginger can make it sweeter or sharper, while a little honey softens the taste.
How long does homemade golden milk last in the fridge?
Homemade golden milk can generally be kept refrigerated in a covered container for 2–3 days. Stir it well and reheat it before drinking; discard it if it has been left out for an extended time.
Can you drink golden milk every day?
Yes, most people can include a moderate serving of golden milk in their daily routine. Keep added sweeteners modest; if you take regular medication or use concentrated turmeric supplements, ask a healthcare professional about possible interactions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.