1 cup (medium) of Milk (3% fat) (240 g) has 146 calories. That works out to 61 calories per 100 g. It contains 11.5 g of carbs, 7.7 g of protein, 7.2 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% fat) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.8g

· 2% DV

Protein

3.2g

· 6% DV

Fat

· 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 33% · Protein 22% · Fat 45%

Milk (3% 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 (3% fat)?

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% fat) 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% fat)

To burn the 61 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

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% 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% 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 (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% fat) Fat Profile

SATURATED

1.9g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

Compare Milk (3% fat)

95bvs🥒

Milk (3% fat) vs Tzatziki1 kcal more per 100 g

→95bvs🧀

Milk (3% fat) vs Cheddar Cheese341 kcal fewer per 100 g

→95bvs🧀

Milk (3% fat) vs Tulum Cheese309 kcal fewer per 100 g

→95bvs🥛

Milk (3% fat) vs Milk3 kcal fewer per 100 g

→

Foods Similar to Milk (3% 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 (3% fat)

Does boiling 3% fat milk reduce its nutritional value?

Brief boiling does not significantly reduce its protein, fat, or calcium. Keeping milk at high heat for a long time can reduce some heat-sensitive vitamins.

How long does opened 3% fat milk last in the refrigerator?

Once opened, pasteurized milk should generally be kept tightly closed in the refrigerator and used within 2–3 days. Opened UHT milk should also be refrigerated and finished within a similar timeframe.

Can 3% fat milk be frozen?

Yes, milk can be frozen, though the fat and liquid may separate after thawing. Thaw it in the refrigerator and shake well; it is especially useful in cooking, porridge, or smoothies.

What is the practical difference between 3% fat milk and reduced-fat milk?

Milk with 3% fat has a fuller mouthfeel and creamier taste. It can give coffee, sauces, custards, and hot drinks a richer result than lower-fat milk.

Why does milk sometimes look curdled in coffee?

Very hot coffee mixed with cold milk, or coffee with high acidity, can make milk proteins clump and look curdled. Using fresh milk, warming it slightly first, and avoiding highly acidic coffee can help.

Is 3% fat milk a good option after exercise?

Milk provides both protein and carbohydrate, making it a convenient post-workout option. Pairing it with fruit or a whole-grain food can make a more balanced recovery snack.

Does drinking milk at night definitely help you sleep?

Warm milk can be a comforting evening ritual for some people, but it is not guaranteed to cause sleep. Regular sleep timing, caffeine intake, and overall routines have a greater effect on sleep.

Does milk cause mucus production?

There is no strong scientific evidence that milk increases mucus production. Some people notice a temporary thicker feeling in the mouth after drinking it, but this is not the same as producing more mucus.

Can people with lactose intolerance drink 3% fat milk?

With lactose intolerance, the issue is lactose rather than the milk's fat level. Lactose-free milk, smaller servings, or fermented dairy foods such as yogurt may be better tolerated depending on the person.

What foods pair well with 3% fat milk?

It pairs well with oats, whole-grain cereal, chia seeds, and fruit for a more satisfying snack or breakfast. In savory cooking, it can add a mild, creamy texture to soups, white sauces, and egg dishes.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026