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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.

USDA description: Milk, whole

  • Low energy density
  • Hydrating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
Moderate protein per calorie+1
It is a liquid (less filling than an equivalent solid)−1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Last updated
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Sources
8 primary
Data
USDA FDC 171265

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Nutrition facts

Calories
153 kcal per serving
61 kcal per 100 ml (3.4 fl oz)
Protein
7.9 g per serving
3.2 g per 100 ml (3.4 fl oz)
Carbohydrates
12 g per serving
4.8 g per 100 ml (3.4 fl oz)
of which sugars
12.6 g per serving
5.1 g per 100 ml (3.4 fl oz)
Fiber
0 g per serving
0 g per 100 ml (3.4 fl oz)
Fat
8.1 g per serving
3.3 g per 100 ml (3.4 fl oz)
of which saturated
4.7 g per serving
1.9 g per 100 ml (3.4 fl oz)
Water
220.3 g per serving
88.1 g per 100 ml (3.4 fl oz)

Source: USDA FoodData Central: Milk, whole, 3.25% milkfat, with added vitamin D (FDC ID 171265), accessed September 23, 2026.

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.

The typical serving (250 ml (8.5 fl oz, about 1 cup)) 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. For drinks, 1 ml is treated as about 1 g.

What it is and how to eat it

In the European Union, whole milk must contain at least 3.5% fat, semi-skimmed milk 1.5% to 1.8% and skimmed milk 0.5% at most (Regulation (EU) No 1308/2013); in Latin America the last two are sold as semidescremada and descremada. Protein and lactose change little between them: what changes is the fat and, with it, the calories. This page uses USDA whole milk, with 3.25% fat and 61 kcal per 100 g, so European whole milk has a little more fat.

A 250 ml (8.5 fl oz) glass provides 7.9 g of protein, 283 mg of calcium and 153 kcal. It is liquid and can be sipped when solid food is hard to eat, and the 2025 nutrition advisory on GLP-1 therapy suggests small, frequent meals when appetite is low. A glass of whole milk has 8.1 g of fat; if fat bothers you in the first few days or after a dose increase, reduced-fat or skim milk provides the same protein, or a little more, with less fat. It also works as a base for oats, as in the overnight oats with Greek yogurt and raspberries.

What the evidence says

Protein provides about a fifth of the energy in milk, so it is at least a "source of protein", and with 113 mg of calcium per 100 g it comfortably exceeds the 60 mg per 100 ml (7.5% of the reference value) that the EU requires for a drink to be called a "source of calcium". Under those conditions, the EU allows the claims that protein contributes to the maintenance of muscle mass and that calcium is needed for the maintenance of normal bones (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). In a crossover trial with 34 overweight adults, drinking 600 ml of skim milk at breakfast led people to eat about 8.5% less at lunch four hours later than a fruit drink with the same calories (American Journal of Clinical Nutrition, 2009). A 250 ml glass contains 12.6 g of lactose; according to EFSA, the vast majority of people who digest lactose poorly tolerate up to 12 g at once with minor or no symptoms, although some notice symptoms with less than 6 g.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

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. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Milk, whole, 3.25% milkfat, with added vitamin D (FDC ID 171265).accessed .
  2. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1308/2013 establishing a common organisation of the markets in agricultural products (Annex VII, Part IV, milk for human consumption).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  7. Clinical trialAmerican Journal of Clinical Nutrition.Dove ER, et al. Skim milk compared with a fruit drink acutely reduces appetite and energy intake in overweight men and women. Am J Clin Nutr. 2009;90(1):70-75. doi:10.3945/ajcn.2008.27411.accessed .
  8. RegulatorEFSA Journal.EFSA NDA Panel. Scientific Opinion on lactose thresholds in lactose intolerance and galactosaemia. EFSA Journal. 2010;8(9):1777. doi:10.2903/j.efsa.2010.1777.accessed .