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Whole milk (3.8% fat) Calories
Whole milk is a good source of protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Whole milk (3.8% fat) (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, 9.1 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.
Whole milk (3.8% fat) Nutrition Facts
Selected: 1 cup (medium) · 240 g
154
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
7.9g
· 16% DV
Fat
9.1g
· 12% 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 29% · Protein 20% · Fat 51%
Whole milk (3.8% fat) nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 5.52 g | 28% |
| Trans fat | 0.17 g | |
| Sodium | 106 mg | 5% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 7.9 g | 16% |
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 Whole milk (3.8% fat)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 154 kcal |
| 1 teaspoon (mini) | 5 g | 3 kcal |
| 100 g | 100 g | 64 kcal |
| 1 serving (small) | 150 g | 96 kcal |
| 1 cup (small) | 180 g | 115 kcal |
| 1 piece (medium) | 200 g | 128 kcal |
| 1 serving (large) | 250 g | 160 kcal |
| 1 cup (large) | 300 g | 192 kcal |
| 1 bottle (large) | 500 g | 320 kcal |
| 1 pack (jumbo) | 1000 g | 640 kcal |
Calculated from 64 calories per 100 g.
Frequently Asked Questions About Whole milk (3.8% fat)
Is whole milk (3.8% fat) healthier than 2% milk?
Neither is automatically healthier for everyone. Whole milk has more fat and a richer taste, while 2% milk has less fat; both provide protein and calcium. Choose based on your preferences and dietary needs.
Does whole milk (3.8% fat) cause weight gain?
Whole milk does not cause weight gain on its own. Its energy contributes to what you consume overall, and its fat can make it more filling; portion size matters if you drink it frequently.
Can you freeze whole milk (3.8% fat)?
Yes, you can freeze whole milk, but its texture may become grainy or separate as it thaws. Leave room in the container for expansion, thaw it in the refrigerator, then shake it well before use.
How long does whole milk (3.8% fat) last after opening?
Keep opened whole milk refrigerated and follow the use-by guidance on its package. Its usable life varies with handling and storage temperature, so discard it if its smell, appearance, or taste seems off.
Does whole milk (3.8% fat) contain lactose?
Yes, whole milk naturally contains lactose; its fat content does not make it lactose-free. Lactose-free milk is an option for people who have trouble digesting lactose, but it still contains milk proteins.
Is whole milk (3.8% fat) good for coffee?
Yes, whole milk works well in coffee. Its fat gives drinks a richer, creamier mouthfeel and can produce smooth steamed-milk foam; avoid overheating it, which can affect its flavor and texture.
Can babies drink whole milk (3.8% fat)?
No, babies under 12 months should not have cow’s milk as their main drink; breast milk or infant formula is appropriate instead. Whole milk is commonly introduced around age one, but follow your child’s clinician’s advice.
Does whole milk (3.8% fat) cause mucus?
No, evidence does not show that whole milk increases mucus production. It may leave a temporary coating or thicker sensation in the mouth and throat, which can feel like extra mucus without causing it.
Do you need to boil whole milk (3.8% fat)?
No, packaged pasteurized or UHT whole milk does not need boiling before drinking. Raw milk is different and can carry harmful germs, so it should be heated safely rather than consumed unpasteurized.
Is whole milk (3.8% fat) the same as full-fat milk?
Usually, yes: whole milk and full-fat milk both refer to milk that retains most of its natural fat. The exact fat percentage varies by country and product, so 3.8% whole milk may differ from another region’s standard.
Whole milk (3.8% 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
Whole milk (3.8% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole milk (3.8% fat)
To burn the 154 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 Whole milk (3.8% fat)?
Whole milk (3.8% fat) is cow’s milk with its natural fat largely retained. It is commonly poured over cereal or porridge, added to tea and coffee, or used in home cooking and baking. In many places, it is also enjoyed as a simple cold drink.
Compared with lower-fat milk, it has a fuller body and a mild, creamy taste. It provides protein and calcium, with 3.3 g of protein per 100 g. Have it with breakfast or use it in soups, sauces and puddings; pairing it with fruit or unsweetened cereal makes for an easy, filling snack.
How Nutritious Is Whole milk (3.8% 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 Whole milk (3.8% 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 Whole milk (3.8% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Whole milk (3.8% fat) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole milk (3.8% fat) Fat Profile
SATURATED
5.52g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.19g
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.