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Cow's Milk Calories
Source of calcium, protein, B vitamins, vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Cow's Milk (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, 8.6 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.
What is Cow's Milk?
Cow’s milk is the familiar dairy drink obtained from cows, usually pasteurised before it is sold. It is poured over cereal, added to tea or coffee, or enjoyed on its own; in many parts of the world it is also a basic ingredient in sauces, baking, puddings and other home cooking.
Its flavour is mild and subtly sweet, with a smooth, creamy texture. Cow’s milk provides protein and calcium, along with B vitamins, and has no fibre. Choose a lower-fat variety if you prefer a lighter drink, or use whole milk when you want extra creaminess in coffee, porridge or a recipe.
Cow's Milk Nutrition Facts
Selected: 100 g
64
KCAL / 100G
Carbs
4.8g
· 2% DV
Protein
3.3g
· 7% DV
Fat
3.6g
· 5% 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 30% · Protein 20% · Fat 50%
Cow's Milk Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
Biotin
3.5µg · 12% DV
B5
0.36mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Potassium ⭐
150mg · 4% DV
How Nutritious Is Cow's Milk?
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.
Cow's Milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cow's Milk
To burn the 64 calories in 100 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.
Is Cow's Milk 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 Cow's Milk Contain Allergens?
Contains these allergens:
Which Diets Is Cow's Milk 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
Cow's Milk Fat Profile
SATURATED
2.3g
MONOUNSATURATED
1g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
Compare Cow's Milk
Foods Similar to Cow's Milk
Frequently Asked Questions About Cow's Milk
Is raw cow's milk safe to drink?
No, raw cow's milk can carry harmful bacteria, including germs that cause serious foodborne illness. Choose pasteurized milk instead; heating raw milk at home can reduce risk, but it is not as reliable as controlled pasteurization.
Why does cow's milk form a skin when heated?
Cow's milk forms a skin because heat concentrates milk proteins and fat at the surface as water evaporates. Stirring while it heats or removing the layer with a spoon prevents it from forming.
How long does cow's milk last after opening?
Opened cow's milk generally keeps for about 3–5 days in a cold refrigerator with the cap tightly closed. Store it on an interior shelf rather than in the door, and discard it if it smells sour or looks curdled.
Can you freeze cow's milk?
Yes, cow's milk can be frozen, though thawing may leave it separated or slightly grainy. Leave room for expansion in the container, thaw it in the refrigerator, and shake it well before using.
Why does cow's milk curdle in coffee?
Cow's milk can curdle in coffee when heat combines with the coffee's acidity, especially if the milk is close to spoiling. Let the coffee cool slightly and add fresh milk gradually to reduce curdling.
What is the difference between whole and skim cow's milk?
Whole cow's milk retains more of its natural milk fat, while skim milk has most of that fat removed. The choice mainly changes richness and texture; neither type is inherently necessary for everyone.
Is lactose-free cow's milk still real milk?
Yes, lactose-free cow's milk is still dairy milk; its lactose has been broken down into simpler sugars to make it easier to digest for many people with lactose intolerance. It is not suitable for someone with a milk allergy.
When can babies drink cow's milk?
Babies should not have cow's milk as their main drink before 12 months; breast milk or infant formula is used instead. Small amounts of cow's milk can be used in food from around six months, and it can be offered as a drink after the first birthday.
Does cow's milk cause more mucus?
No, cow's milk does not increase mucus production. Its creamy texture can leave a temporary coating sensation in the mouth or throat, which some people mistake for extra phlegm.
Does drinking cow's milk before bed help you sleep?
Cow's milk is not a proven sleep aid, though a warm drink may feel relaxing as part of a bedtime routine. Drinking a large amount just before bed can interrupt sleep if it causes reflux or a need to urinate.
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Nutrition data compiled from USDA FoodData Central and scientific sources.