Food · Dairy and Egg Products

Whole milk nutrition facts

A typical portion of whole milk (1 cup; 244 g, whole) has 150 calories and 8g of protein (USDA FoodData Central). USDA lists 7 descriptions of it: per 100 g they range from 60 calories (3.25% milkfat, with added vitamin D) to 496 (dry, with added vitamin D).

Nutrition Facts

Serving size1 cup (244g)

AmountPortion

Amount per serving

Calories150

% Daily Value*

Total Fat 8g10%

Saturated Fat 4.5g23%

Trans Fat not declared

Cholesterol 30mg10%

Sodium 95mg4%

Total Carbohydrate 11g4%

Dietary Fiber 0g0%

Total Sugars 12g

Includes Added Sugars not declared

Protein 8g16%

Vitamin D 2.7mcg13%

Calcium 300mg23%

Iron 0mg0%

Potassium 370mg8%

* 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, whole, 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: 61; more than 18% of reference foods
Sodium per 100 g: 38mg; more than 28% of reference foods

1 cup weighs 244 g in USDA's record for Milk, whole (FDC 2705385); across 7 records of whole milk USDA weighs it at 128 to 249 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 31% carbohydrate, 48% fat and 22% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin B121.3 µg in 1 cup (244 g), 55% of the Daily Value
Riboflavin0.3 mg in 1 cup (244 g), 26% of the Daily Value
Phosphorus246 mg in 1 cup (244 g), 20% of the Daily Value
Thiamin0.1 mg in 1 cup (244 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2705385), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of whole milk USDA describes

With added vitamin D (FDC 170876) has the most calories per 100 g (496); the fewest: With added vitamin D (FDC 322892) (60)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 7 USDA descriptions of whole milk, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Milk, whole	61	3.3 g	3.2 g	38 mg
Milk, dry, whole, with added vitamin DSame values: Milk, dry, whole, without added vitamin D	496	26.3 g	26.7 g	371 mg
Milk, whole, 3.25% milkfat, with added vitamin D (Foundation)	60	3.3 g	3.2 g	38 mg
Milk, whole, 3.25% milkfat, with added vitamin D (Foundation)	60	3.3 g	3.2 g	38 mg
Milk, whole, 3.25% milkfat, with added vitamin D (SR Legacy)	61	3.2 g	3.3 g	43 mg
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D	61	3.2 g	3.3 g	43 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	7.98 g	3.27 g	16%
Total lipid (fat)	7.81 g	3.20 g	10%
Carbohydrate, by difference	11.3 g	4.63 g	4%
Energy	149 kcal	61.0 kcal
Alcohol, ethyl	0 g	0 g
Water	215 g	88.1 g
Total Sugars	11.7 g	4.81 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	29.3 mg	12.0 mg	10%
Fatty acids, total saturated	4.54 g	1.86 g	23%
Fatty acids, total monounsaturated	1.68 g	0.69 g
Fatty acids, total polyunsaturated	0.26 g	0.11 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	300 mg	123 mg	23%
Iron, Fe	0 mg	0 mg	0%
Magnesium, Mg	29.3 mg	12.0 mg	7%
Phosphorus, P	246 mg	101 mg	20%
Potassium, K	366 mg	150 mg	8%
Sodium, Na	92.7 mg	38.0 mg	4%
Zinc, Zn	1.02 mg	0.42 mg	9%
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	75.6 µg	31.0 µg
Vitamin A, RAE	78.1 µg	32.0 µg	9%
Carotene, beta	17.1 µg	7.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.12 mg	0.050 mg	1%
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 mg	0 mg	0%
Thiamin	0.14 mg	0.056 mg	11%
Riboflavin	0.34 mg	0.14 mg	26%
Niacin	0.26 mg	0.10 mg	2%
Vitamin B-6	0.15 mg	0.061 mg	9%
Folate, total	0 µg	0 µg
Vitamin B-12	1.32 µg	0.54 µg	55%
Choline, total	43.4 mg	17.8 mg	8%
Vitamin K (phylloquinone)	0.73 µg	0.30 µg	1%
Folic acid	0 µg	0 µg
Folate, food	0 µg	0 µg
Folate, DFE	0 µg	0 µg	0%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.16 g	0.067 g
SFA 6:0	0.13 g	0.054 g
SFA 8:0	0.083 g	0.034 g
SFA 10:0	0.20 g	0.084 g
SFA 12:0	0.24 g	0.097 g
SFA 14:0	0.74 g	0.30 g
SFA 16:0	2.09 g	0.86 g
SFA 18:0	0.75 g	0.31 g
MUFA 18:1	1.69 g	0.69 g
PUFA 18:2	0.28 g	0.12 g
PUFA 18:3	0.032 g	0.013 g
PUFA 20:4	0.0098 g	0.0040 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.11 g	0.047 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0098 g	0.0040 g
PUFA 20:5 n-3 (EPA)	0.0024 g	0.0010 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0049 g	0.0020 g

Source: USDA FoodData Central, FDC 2705385: 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 whole milk?

150 in 1 cup (244 g) of whole; 60 to 496 per 100 g across USDA's descriptions.

How much protein is in whole milk?

8g in 1 cup; 3.3 g per 100 g.

How much sodium is in whole milk?

95mg in 1 cup; 38 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Whole milk compared

Oat milk vs whole milk

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