Food · Dairy and Egg Products
Milk nutrition facts
A typical portion of milk (1 cup; 244 g, not further specified) has 130 calories and 8g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 42 calories (fluid, 1% fat, without added vitamin A and vitamin D) to 52 (nFS).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Milk, NFS, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.3g
- more than 32% of 8,218 USDA reference foods
- Calories per 100 g
- 52
- more than 15% of reference foods
- Sodium per 100 g
- 39mg
- more than 28% of reference foods
1 cup weighs 244 g in USDA's record for Milk, NFS (FDC 2705384).
Where the calories come from: 37% carbohydrate, 37% fat and 26% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B121.4 µg in 1 cup (244 g), 57% of the Daily Value
- Riboflavin0.3 mg in 1 cup (244 g), 26% of the Daily Value
- Phosphorus251 mg in 1 cup (244 g), 20% of the Daily Value
- Vitamin A142 µg RAE in 1 cup (244 g), 16% of the Daily Value
- Thiamin0.1 mg in 1 cup (244 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 2705384), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of milk USDA describes
Not further specified has the most calories per 100 g (52); the fewest: Fluid, 1% fat, without added… (42)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Milk, NFS | 52 | 3.3 g | 2.1 g | 39 mg |
| Milk, fluid, 1% fat, without added vitamin A and vitamin D | 42 | 3.4 g | 1 g | 44 mg |
Every nutrient in this record (65)
The portion is 1 cup (244 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 8.13 g | 3.33 g | 16% |
| Total lipid (fat) | 5.22 g | 2.14 g | 7% |
| Carbohydrate, by difference | 11.8 g | 4.83 g | 4% |
| Energy | 127 kcal | 52.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 217 g | 88.9 g | |
| Total Sugars | 11.9 g | 4.88 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 22.0 mg | 9.00 mg | 7% |
| Fatty acids, total saturated | 3.05 g | 1.25 g | 15% |
| Fatty acids, total monounsaturated | 1.12 g | 0.46 g | |
| Fatty acids, total polyunsaturated | 0.17 g | 0.070 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 305 mg | 125 mg | 23% |
| Iron, Fe | 0 mg | 0 mg | 0% |
| Magnesium, Mg | 29.3 mg | 12.0 mg | 7% |
| Phosphorus, P | 251 mg | 103 mg | 20% |
| Potassium, K | 381 mg | 156 mg | 8% |
| Sodium, Na | 95.2 mg | 39.0 mg | 4% |
| Zinc, Zn | 1.05 mg | 0.43 mg | 10% |
| Copper, Cu | 0.0024 mg | 0.0010 mg | 0% |
| Selenium, Se | 4.64 µg | 1.90 µg | 8% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 139 µg | 57.0 µg | |
| Vitamin A, RAE | 142 µg | 58.0 µg | 16% |
| Carotene, beta | 9.76 µg | 4.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.073 mg | 0.030 mg | 0% |
| Vitamin D (D2 + D3) | 2.68 µg | 1.10 µg | 13% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0.24 mg | 0.10 mg | 0% |
| Thiamin | 0.14 mg | 0.057 mg | 12% |
| Riboflavin | 0.33 mg | 0.14 mg | 26% |
| Niacin | 0.27 mg | 0.11 mg | 2% |
| Vitamin B-6 | 0.15 mg | 0.061 mg | 9% |
| Folate, total | 2.44 µg | 1.00 µg | |
| Vitamin B-12 | 1.37 µg | 0.56 µg | 57% |
| Choline, total | 43.7 mg | 17.9 mg | 8% |
| Vitamin K (phylloquinone) | 0.49 µg | 0.20 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 2.44 µg | 1.00 µg | |
| Folate, DFE | 2.44 µg | 1.00 µg | 1% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.11 g | 0.046 g | |
| SFA 6:0 | 0.088 g | 0.036 g | |
| SFA 8:0 | 0.056 g | 0.023 g | |
| SFA 10:0 | 0.14 g | 0.056 g | |
| SFA 12:0 | 0.16 g | 0.065 g | |
| SFA 14:0 | 0.50 g | 0.20 g | |
| SFA 16:0 | 1.41 g | 0.58 g | |
| SFA 18:0 | 0.51 g | 0.21 g | |
| MUFA 18:1 | 1.13 g | 0.47 g | |
| PUFA 18:2 | 0.18 g | 0.074 g | |
| PUFA 18:3 | 0.020 g | 0.0080 g | |
| PUFA 20:4 | 0.0073 g | 0.0030 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.078 g | 0.032 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0049 g | 0.0020 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.0024 g | 0.0010 g |
Source: USDA FoodData Central, FDC 2705384: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in milk?
130 in 1 cup (244 g) of not further specified; 42 to 52 per 100 g across USDA's descriptions.
How much protein is in milk?
8g in 1 cup; 3.3 g per 100 g.
How much sodium is in milk?
95mg in 1 cup; 39 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov