1 cup (medium) of Whole Milk (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, 7.9 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.

What is Whole Milk?

Whole Milk is milk, usually from cows, with its natural fat content retained rather than skimmed off. It has a smooth, creamy texture and a mild, slightly sweet taste. People drink it cold or warm, pour it over cereal or porridge, and use it in tea, coffee, sauces and baking; in Turkey it is also a familiar base for puddings such as sütlaç.

It provides protein and calcium, with 3.2 g of protein per 100 g. A glass can make a simple breakfast drink, while a splash adds body to coffee or oatmeal. If you prefer a lighter dish, use a smaller amount or combine it with water in recipes where a creamy finish is not essential.

Whole Milk Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.8g

· 2% DV

Protein

3.2g

· 6% DV

Fat

3.3g

· 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 31% · Protein 21% · Fat 48%

Whole Milk Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

Biotin

3.5µg · 12% DV

0.36mg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

16µg · 11% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Whole Milk?

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.

Whole Milk Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.3

Low

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

How to Burn Off Whole Milk

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 Whole 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 Whole Milk 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 Whole 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

Whole Milk Fat Profile

SATURATED

2.1g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 7:1

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

Compare Whole Milk

🥛vs🥒

Whole Milk vs Tzatziki1 kcal more per 100 g

→🥛vs🧀

Whole Milk vs Cheddar Cheese341 kcal fewer per 100 g

→🥛vs🧀

Whole Milk vs Tulum Cheese309 kcal fewer per 100 g

→🥛vs🥛

Whole Milk vs Milk3 kcal fewer per 100 g

→

Foods Similar to Whole Milk

🥒

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 Whole Milk

What is the difference between whole milk and 2% milk?

Whole milk contains more milk fat than 2% milk, while their protein and calcium amounts are generally similar. The extra fat gives whole milk a richer taste and creamier texture, which can matter in coffee, cereal, and cooking.

Does whole milk need to be boiled?

No, pasteurized or UHT whole milk does not need boiling before drinking. Raw milk is different and should be thoroughly boiled before use. Follow the carton’s storage instructions, especially after opening.

How long does whole milk last after opening?

Keep opened whole milk refrigerated with the container tightly closed, and avoid leaving it at room temperature. How long it keeps varies with the type of milk and storage conditions, so follow the package guidance and discard it if it smells sour or looks unusual.

Is whole milk lactose-free?

No, whole milk naturally contains lactose; its milk fat does not remove the lactose. People with lactose intolerance may experience symptoms such as gas or bloating. Lactose-free milk is an alternative if you want a similar milk product.

Can whole milk be frozen?

Yes, whole milk can be frozen, but its fat and liquid may separate as it thaws, changing the texture. Leave room for expansion in a freezer-safe container, thaw it in the refrigerator, and shake it well before using.

Does whole milk cause weight gain?

Whole milk does not automatically cause weight gain, but its calories can add to your daily intake. Its richer texture may feel satisfying, so consider how much you drink as part of your usual meals and snacks.

Is whole milk good for toddlers?

Whole milk can be part of a toddler’s diet after 12 months, but it should not replace breast milk or infant formula as the main drink before then. Ask your child’s clinician about milk choices if growth or nutrition is a concern.

Why does whole milk form a skin when heated?

As whole milk heats, water evaporates at the surface and proteins and fat form a thin film. Heating it gently while stirring can reduce the film. Its presence alone does not mean the milk has spoiled.

Can you use whole milk in coffee?

Yes, whole milk works well in coffee and gives it a creamier texture and milder taste. Warm the milk gently and add it gradually, especially to very hot or acidic coffee, to reduce the chance of curdling.

Can whole milk be used instead of cream in recipes?

Whole milk can replace cream in some soups, sauces, and baked goods, but the result will be thinner and less rich because it contains less fat. For a thicker sauce, adjust the recipe rather than assuming the swap will work equally.

Have another question about Whole Milk?

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.

· Last updated: September 24, 2026