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Milk (3.3% fat) Calories
Natural source of protein and calcium, contains B12 and D vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Milk (3.3% 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, 7.9 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Milk (3.3% fat) Nutrition Facts
Selected: 1 cup (medium) · 240 g
149
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
7.7g
· 15% DV
Fat
7.9g
· 10% 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 31% · Protein 21% · Fat 48%
Milk (3.3% fat) nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 5.04 g | 25% |
| 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.
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How Many Calories in 1 Cup of Milk (3.3% fat)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 149 kcal |
| 1 teaspoon (small) | 5 g | 3 kcal |
| 1 tablespoon (medium) | 15 g | 9 kcal |
| 100 g | 100 g | 62 kcal |
| 1 serving (small) | 150 g | 93 kcal |
| 1 cup (small) | 200 g | 124 kcal |
| 1 serving (large) | 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 Milk (3.3% fat)
Does milk need to be boiled before drinking?
No, pasteurized or UHT milk does not need boiling before you drink it. Raw milk can carry harmful germs, so avoid drinking it unpasteurized; choosing pasteurized or UHT milk is the safer option.
How long does milk last after opening?
Keep opened milk refrigerated with the lid closed and follow the use-by guidance on its carton. Discard it if it develops a sour smell, an unusual texture, or visible curdling, and do not leave it at room temperature for long.
Can you freeze milk?
Yes, you can freeze milk, though it may separate and become grainy after thawing. Leave room in the container for expansion, thaw it in the refrigerator, and shake it well before use; do not refreeze thawed milk.
What is the difference between UHT milk and pasteurized milk?
UHT milk is heated at a very high temperature for a short time and sealed, so it can be stored unopened at room temperature. Pasteurized milk is heated less intensely and must stay refrigerated; refrigerate either type after opening.
Can people with lactose intolerance drink milk?
Some people with lactose intolerance get bloating, gas, or diarrhea from regular milk. Lactose-free milk has the lactose broken down, so many people tolerate it better while still getting a milk product.
Is raw milk safe to drink?
No, raw milk is not as safe as pasteurized milk because it can contain bacteria that cause foodborne illness. Children, pregnant people, older adults, and people with weakened immune systems are especially vulnerable to severe complications.
Does milk cause mucus or phlegm?
No, milk does not increase mucus production. Its creamy texture can leave a coating sensation in the mouth or throat, which some people mistake for extra phlegm; drinking milk during a cold does not usually worsen symptoms.
Why does milk curdle in coffee?
Milk can curdle in coffee when the coffee’s acidity and heat destabilize its proteins; milk that is no longer fresh is more likely to separate. Use fresh milk and let very hot coffee cool slightly before adding it.
Is milk good for you?
Yes, milk can be a useful source of protein and calcium, and it also contains vitamin B12. Whether it suits you depends on factors such as lactose tolerance or milk allergy, so it is not a necessary food for everyone.
Does drinking milk before bed help you sleep?
Milk before bed may feel comforting, but evidence that it reliably improves sleep is limited. If you enjoy it and it does not cause digestive discomfort, having a glass in the evening is generally fine.
Milk (3.3% fat) 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
106mg · 5% DV
Milk (3.3% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Milk (3.3% 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 (3.3% fat)?
Milk with 3.3% fat is commonly cow’s milk, with a moderate amount of its natural milk fat retained. It can be enjoyed on its own or poured over cereal, and is widely used in coffee, tea, sauces, soups and baking. In many places it is also warmed with cocoa or spices for a simple drink.
Its flavour is mild and slightly sweet, with a smooth, pourable texture. Milk provides protein and calcium, as well as vitamins B12 and D; each 100 g contains 3.2 g of protein. It works well in breakfast dishes and hot drinks, while choosing a lower-fat variety is an easy option if you prefer a lighter taste.
How Nutritious Is Milk (3.3% 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 (3.3% 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 (3.3% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Milk (3.3% 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 (3.3% fat) Fat Profile
SATURATED
5.04g
MONOUNSATURATED
1.92g
POLYUNSATURATED
0.22g
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.