1 cup (medium) of Plain milk (245 g) has 149 calories. That works out to 61 calories per 100 g. It contains 11.8 g of carbs, 7.8 g of protein, 8.1 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 46% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.

Plain 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%

Plain milk Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

Biotin

3.2µg · 11% DV

0.35mg · 7% DV

Minerals

Phosphorus

84mg · 12% DV

Calcium

113mg · 11% DV

Iodine

16µg · 11% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Plain milk?

Nutrient density

High

68/ 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.

Plain milk Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.5

Low

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

How to Burn Off Plain 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 Plain 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 Plain 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 Plain milk Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Plain milk Fat Profile

SATURATED

1.9g

MONOUNSATURATED

0.85g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 1.5:1

Below the ideal 4:1 — a good omega balance.

Compare Plain milk

🥛vs🥒

Plain milk vs Tzatziki1 kcal more per 100 g

→🥛vs🧀

Plain milk vs Cheddar Cheese341 kcal fewer per 100 g

→🥛vs🧀

Plain milk vs Tulum Cheese309 kcal fewer per 100 g

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Plain milk vs Milk3 kcal fewer per 100 g

→

Foods Similar to Plain 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 Plain milk

How many calories and how much protein are in plain milk?

Plain milk provides 61 calories and 3.2 g of protein per 100 g. It also contains 4.8 g of carbohydrates and 3.3 g of fat per 100 g.

Is plain milk suitable for a gluten-free diet?

Plain milk is compatible with a gluten-free diet. It is also suitable for vegetarian, Mediterranean, flexitarian, and omnivore eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.