Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Milk (3.1% fat) Calories
Milk (3.1% fat)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 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, 7.7 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.
Milk (3.1% fat) Nutrition Facts
Selected: 1 cup (medium) · 240 g
149
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
7.7g
· 15% DV
Fat
7.4g
· 9% 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 32% · Protein 21% · Fat 47%
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 | 7.7 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.
How Many Calories in 1 Cup of Milk (3.1% fat)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 149 kcal |
| 1 g | 1 g | 1 kcal |
| 1 teaspoon (medium) | 5 g | 3 kcal |
| 1 tablespoon (medium) | 15 g | 9 kcal |
| 100 g | 100 g | 62 kcal |
| 1 cup (small) | 200 g | 124 kcal |
| 1 pack (small) | 200 g | 124 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 Milk (3.1% fat)
Is milk with 3.1% fat the same as whole milk?
Milk with 3.1% fat is close to whole milk, but the term “whole milk” has different standards in different countries. Check the stated fat percentage when comparing products, rather than assuming the name means exactly the same thing everywhere.
How long does milk with 3.1% fat last after opening?
Keep opened milk with 3.1% fat refrigerated, tightly closed, and follow the storage guidance on its carton. Leaving it at room temperature for extended periods speeds spoilage, so return it to the refrigerator promptly after pouring.
Can you freeze milk with 3.1% fat?
Yes, milk with 3.1% fat can be frozen; leave room in the container because the liquid expands. Thawed milk may separate or look grainy, so shake it well and use it in cooking or smoothies if the texture has changed.
How can you tell if milk with 3.1% fat has gone bad?
Spoiled milk with 3.1% fat often smells sour, develops lumps, or looks curdled. Don’t taste it to check; discard it if its smell or appearance has changed, or if it has been stored improperly.
Should you boil milk with 3.1% fat before drinking it?
No, commercially pasteurized or UHT milk with 3.1% fat does not need boiling before drinking. Boiling does not make it more nutritious; raw milk is different and needs careful handling because it may contain harmful germs.
What is the difference between milk with 3.1% fat and lactose-free milk?
The 3.1% figure describes milk’s fat content, while lactose-free milk has had its lactose broken down with the enzyme lactase. Lactose-free milk can have different fat levels, and it may taste slightly sweeter than regular milk.
Does milk with 3.1% fat help you sleep?
Milk with 3.1% fat may be a comforting bedtime drink, but there’s no strong evidence that it reliably makes people fall asleep. If drinking it close to bed worsens reflux or discomfort, have it earlier instead.
Does milk with 3.1% fat cause mucus?
No, milk with 3.1% fat does not increase mucus production. It can leave a temporary coating in the mouth and throat, which may feel like thicker mucus; that sensation is not the same as making more mucus.
Can babies drink milk with 3.1% fat?
Cow’s milk with 3.1% fat should not be a baby’s main drink before 12 months; breast milk or infant formula is used instead. After the first birthday, whole cow’s milk can generally be introduced as part of meals.
Does milk with 3.1% fat cause weight gain?
Milk with 3.1% fat does not cause weight gain by itself; weight changes reflect overall energy intake and use over time. If you drink it often, consider serving size and additions such as sugar in coffee or cereal.
Milk (3.1% fat) Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B2
0.43mg · 33% DV
Biotin
8.4µg · 28% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
288mg · 29% DV
Iodine
38µg · 25% DV
Potassium ⭐
360mg · 11% DV
Sodium
106mg · 5% DV
Milk (3.1% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Milk (3.1% fat)
To burn the 149 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 Milk (3.1% fat)?
Milk (3.1% fat) is cow’s milk with a moderate amount of its natural fat retained. It is enjoyed as a drink and used in cooking, from porridge and sauces to puddings and baked goods. In many homes, it is poured over cereal or added to tea and coffee; it is also a familiar ingredient in everyday cooking across much of the world.
Its mild, gently sweet flavour and smooth texture make it easy to drink on its own. It provides protein as well as carbohydrates and fat, so it is more substantial than water or an unsweetened drink. Pair it with breakfast cereal or fruit, or choose lower-fat milk if you want a lighter option.
How Nutritious Is Milk (3.1% fat)?
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 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 Milk (3.1% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Milk (3.1% fat) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
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).
Compare Milk (3.1% fat)
Foods Similar to Milk (3.1% fat)
Have another question about Milk (3.1% 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.