1 cup (medium) of Milk (1% fat) (245 g) has 103 calories. That works out to 42 calories per 100 g. It contains 12.3 g of carbs, 8.3 g of protein, 2.5 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 46% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.

Milk (1% fat) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 2% DV

Protein

3.4g

· 7% DV

Fat

· 1% DV

Fiber

· 0% DV

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

Calories come from: Carbs 47% · Protein 32% · Fat 21%

Milk (1% fat) Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

Biotin

3.5µg · 12% DV

0.35mg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

16µg · 11% DV

Selenium

2µg · 4% DV

How Nutritious Is Milk (1% fat)?

Nutrient density

High

60/ 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

41/ 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.

Milk (1% fat) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Milk (1% fat)

To burn the 42 calories in 100 g:

🚶

10min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

Is Milk (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 Milk (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 Milk (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

Milk (1% fat) Fat Profile

SATURATED

0.65g

MONOUNSATURATED

0.25g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 1.5:1

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

Compare Milk (1% fat)

🥛vs🥒

Milk (1% fat) vs Tzatziki18 kcal fewer per 100 g

→🥛vs🧀

Milk (1% fat) vs Cheddar Cheese360 kcal fewer per 100 g

→🥛vs🧀

Milk (1% fat) vs Tulum Cheese328 kcal fewer per 100 g

→🥛vs🥛

Milk (1% fat) vs Milk22 kcal fewer per 100 g

→

Foods Similar to Milk (1% 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

Frequently Asked Questions About Milk (1% fat)

What is the main difference between 1% milk and whole milk?

The main difference is fat content and mouthfeel. Their protein and lactose content are usually similar, but whole milk has a richer, creamier taste.

Does boiling 1% milk reduce its nutritional value?

Brief heating does not meaningfully reduce its protein content. Prolonged boiling can reduce some heat-sensitive vitamins and alter the milk's flavor.

Why can 1% milk curdle in coffee?

Very acidic coffee, excessive heat, or milk that is no longer fresh can cause milk proteins to clump. Using fresh milk and adding it gradually helps lower the chance of curdling.

How long does 1% milk keep after opening?

Once opened, pasteurized milk should be kept refrigerated with the container closed and used according to the package guidance. Milk left at room temperature for an extended time is not made safe again by chilling it.

Can you freeze 1% milk?

Yes, but it may separate and develop a grainier texture after thawing. Shake it well before use, and consider using thawed milk in cooking, baking, or smoothies.

Is 1% milk a good drink after exercise?

Milk provides both protein and carbohydrate, so it can be a convenient part of a post-workout snack or meal. Pair it with fruit, oats, or a sandwich for a more complete recovery meal.

Does drinking 1% milk at night help you sleep?

Warm milk can feel comforting as part of a bedtime routine, but it is not a proven treatment for insomnia. For people who are lactose intolerant, it may cause digestive discomfort that disrupts sleep.

Does 1% milk strengthen bones on its own?

Milk can contribute to bone health, but strong bones also depend on adequate vitamin D, weight-bearing activity, and an overall balanced diet. No single food can guarantee bone health by itself.

Can people with lactose intolerance drink 1% milk?

Lower-fat milk still contains lactose, so it may trigger gas, bloating, or diarrhea in sensitive individuals. Lactose-free milk or smaller portions based on personal tolerance may be better options.

Can 1% milk replace whole milk for children?

It depends on the child's age, growth needs, and overall diet. Younger children may need more dietary fat, so families should follow advice from a pediatrician or registered dietitian when choosing milk.

Have another question about Milk (1% 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: August 21, 2026