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Dairy

Whole milk

Each 100 ml (3.4 fl oz) of whole milk has 61 kcal and 3.2 g of protein, and as a drink those calories tend to fill you up less than the same calories from solid food.

Last reviewed: By USDA description: Milk, whole

  • 61 kcalCalories per 100 ml
  • 3.2 gProtein per 100 ml
  • 0 gFiber per 100 ml
  • Estimated satiety: 3 out of 5

Nutrition facts

A typical 250 ml (8.5 fl oz, about 1 cup) serving provides about 153 kcal, 7.9 g of protein, and 0 g of fiber.

Values for whole milk per 100 ml (3.4 fl oz) and per typical serving of 250 ml (8.5 fl oz, about 1 cup) (1 ml is treated as about 1 g).
NutrientPer 100 ml (3.4 fl oz)Per serving (250 ml (8.5 fl oz))
Calories61 kcal153 kcal
Protein3.2 g7.9 g
Carbohydrates4.8 g12 g
of which sugars5.1 g12.6 g
Fiber0 g0 g
Fat3.3 g8.1 g
of which saturated1.9 g4.7 g
Water88.1 g220.3 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Very low energy density; moderate protein per calorie; it is a liquid (less filling than an equivalent solid).

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about whole milk

How many grams of protein are in a cup of whole milk?

A cup of whole milk, our reference serving of 250 ml (8.5 fl oz), has about 7.9 g of protein. 100 ml (3.4 fl oz) of whole milk has 3.2 g of protein. That is 5.2 g of protein per 100 kcal.

How many kcal are in a cup of whole milk?

A cup of whole milk, our reference serving of 250 ml (8.5 fl oz), has about 153 kcal. 100 ml (3.4 fl oz) of whole milk has 61 kcal. That is a very low energy density.

Does whole milk keep you full?

Moderately: our estimated satiety score is 3 out of 5. It is based on: very low energy density; moderate protein per calorie; it is a liquid (less filling than an equivalent solid). It is an estimate based on its composition, not a measurement in people.

How does whole milk fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about whole milk on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of whole milk?

We use 250 ml (8.5 fl oz) as a typical serving, roughly a cup of whole milk (1 ml is treated as about 1 g). That amount provides about 153 kcal, 7.9 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Milk, whole, 3.25% milkfat, with added vitamin D (FDC ID 171265). U.S. Department of Agriculture, Agricultural Research Service. accessed .