1 cup (medium) of Milk 3.5% (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, 8.4 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 3.5% Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.8g

· 2% DV

Protein

3.3g

· 7% DV

Fat

3.5g

· 4% DV

Fiber

· 0% DV

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

Calories come from: Carbs 30% · Protein 21% · Fat 49%

Milk 3.5% Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

Biotin

3.5µg · 12% DV

0.35mg · 7% DV

Minerals

Phosphorus

93mg · 13% DV

Calcium

120mg · 12% DV

Iodine

16µg · 11% DV

Potassium ⭐

150mg · 4% DV

How Nutritious Is Milk 3.5%?

Nutrient density

High

65/ 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

39/ 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 3.5% Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.3

Low

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

How to Burn Off Milk 3.5%

To burn the 64 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

7min

Swimming

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

Is Milk 3.5% 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 3.5% 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 3.5% 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 3.5% Fat Profile

SATURATED

2.2g

MONOUNSATURATED

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Milk 3.5%

🥛vs🥒

Milk 3.5% vs Tzatziki4 kcal more per 100 g

→🥛vs🧀

Milk 3.5% vs Cheddar Cheese338 kcal fewer per 100 g

→🥛vs🧀

Milk 3.5% vs Tulum Cheese306 kcal fewer per 100 g

→🥛vs🥛

Milk 3.5% vs MilkSame calories per 100 g

→

Foods Similar to Milk 3.5%

🥒

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 3.5%

Does 3.5% milk need to be boiled before drinking?

Pasteurized and UHT milk do not need to be boiled again; warming is enough if you prefer it hot. Prolonged boiling can form a skin and reduce some heat-sensitive vitamins.

How long does opened 3.5% milk last in the fridge?

Keep it tightly closed and refrigerated after opening, and use it within the time stated on the pack, usually within a few days. A sour smell, curdled texture, or swollen carton are signs to discard it.

Can you freeze 3.5% milk?

Yes, but freezing can cause the fat and liquid to separate, changing its texture after thawing. Thaw it in the refrigerator and shake well; it is often best used in cooking, coffee, or smoothies.

How does 3.5% milk compare with semi-skimmed milk in cooking?

Fuller-fat milk gives a richer flavor and creamier mouthfeel than semi-skimmed milk. It is especially useful in sauces, custards, mashed potatoes, and milk-based coffee drinks.

Does drinking milk cause mucus?

There is no strong evidence that milk increases mucus production. It may leave a temporary coating sensation in the mouth, but that is not the same as producing more respiratory mucus.

Is it okay to drink 3.5% milk before bed?

For many people, warm milk can be a filling alternative to a late-night snack. If you have reflux or find milk causes stomach discomfort, avoid drinking it immediately before lying down.

Is 3.5% milk good after a workout?

Because it provides both protein and carbohydrate, milk can be a practical part of a post-workout meal or snack. Pair it with fruit, oats, or a whole-grain sandwich for a more complete recovery option.

Why does 3.5% milk sometimes curdle in coffee?

Very hot, highly acidic coffee can make cold milk form small curds. Warming the milk slightly and adding it after the coffee has cooled briefly can help prevent this.

Can people with lactose intolerance drink 3.5% milk?

Regular milk may cause bloating, gas, abdominal pain, or diarrhea in people with lactose intolerance. Tolerance varies, but lactose-free milk or cultured dairy products such as yogurt may be easier to manage.

Can 3.5% milk be taken with antibiotics?

Calcium in milk can reduce the absorption of certain antibiotics, especially tetracyclines and some quinolones. Check the medicine leaflet or ask a pharmacist about how far apart to take milk and your medication.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026