Milk Calories & Nutritional Value Calculator
Calculate accurate calories and complete nutritional information for different types of milk and dairy products. Get detailed nutrition facts including protein, fats, carbohydrates, vitamins, and minerals for this essential calcium-rich beverage.
How Many Calories Are In Milk?
Milk Calories by Type and Fat Content
The calorie content of milk varies significantly based on the fat content and type:
Cow’s Milk (per 250ml cup):
• Whole Milk (3.25% fat): 150 calories
• Reduced Fat (2%): 122 calories
• Low Fat (1%): 102 calories
• Skim Milk (0% fat): 83 calories
Dairy Varieties (per 250ml cup):
• Chocolate Milk (whole): 208 calories
• Chocolate Milk (low fat): 158 calories
• Strawberry Milk: 195 calories
• Buttermilk: 100 calories
• Half and Half: 328 calories
• Heavy Cream: 863 calories
Alternative Milks (per 250ml cup):
• Almond Milk (unsweetened): 37 calories
• Soy Milk (unsweetened): 80 calories
• Oat Milk (unsweetened): 80 calories
• Coconut Milk (canned): 576 calories
• Rice Milk: 118 calories
• Cashew Milk: 63 calories
• Pea Protein Milk: 175 calories
Animal Milks (per 250ml cup):
• Goat Milk: 168 calories
• Sheep Milk: 270 calories
• Buffalo Milk: 243 calories
Use our calories burned calculator
to determine how much exercise you need to burn off your milk calories.
Milk Calories Comparison Chart
| Milk Type | Calories (per 250ml) | Protein (g) | Carbs (g) | Fat (g) | Calcium (mg) | Vitamin D (IU) |
|---|---|---|---|---|---|---|
| Whole Milk | 150 | 8.0 | 12.0 | 8.0 | 276 | 124 |
| 2% Milk | 122 | 8.3 | 12.3 | 4.8 | 285 | 120 |
| 1% Milk | 102 | 8.2 | 12.7 | 2.4 | 290 | 117 |
| Skim Milk | 83 | 8.3 | 12.2 | 0.2 | 300 | 115 |
| Chocolate Milk | 208 | 8.0 | 25.8 | 8.5 | 263 | 113 |
| Almond Milk | 37 | 1.5 | 3.4 | 2.9 | 483 | 110 |
| Soy Milk | 80 | 7.0 | 4.0 | 4.0 | 300 | 120 |
| Oat Milk | 80 | 3.0 | 16.0 | 1.5 | 350 | 100 |
| Coconut Milk | 576 | 5.8 | 13.8 | 59.5 | 40 | 0 |
| Goat Milk | 168 | 8.7 | 11.0 | 10.1 | 327 | 30 |
Nutritional Information for Milk
Complete Protein and Essential Nutrients
Milk provides complete protein containing all nine essential amino acids. According to research published in
PMC journals,
milk consumption supports bone health, muscle protein synthesis, and cardiovascular health.
Macronutrients (per 250ml whole milk):
• Protein: 8g (high biological value)
• Carbohydrates: 12g (primarily lactose)
• Fat: 8g (saturated and unsaturated)
Key Micronutrients:
• Calcium: 276mg (28% daily value)
• Vitamin D: 124 IU (31% daily value)
• Vitamin B12: 1.1µg (46% daily value)
• Riboflavin: 0.4mg (35% daily value)
Calculate your daily protein requirements
and see how milk fits into your nutrition plan.
Health Benefits of Milk
Bone Health & Development
Calcium Absorption: Research from ResearchGate
demonstrates that milk’s unique combination of calcium, vitamin D, and protein optimizes bone mineralization
and reduces fracture risk throughout life.
Growth & Development: Milk provides essential nutrients for children’s growth, including
high-quality protein for muscle development and calcium for bone formation. Track your child’s growth with our
BMI calculator.
Osteoporosis Prevention: Regular milk consumption during youth builds peak bone mass,
reducing osteoporosis risk later in life.
Muscle Building & Recovery
Post-Exercise Recovery: Studies in Nutrition & Metabolism
show that milk’s 20% whey and 80% casein protein combination provides both rapid and sustained amino acid
release, optimizing muscle protein synthesis after exercise.
Leucine Content: Milk contains 0.95g leucine per cup, a key amino acid that triggers
muscle protein synthesis. Plan your training with our workout planner.
Hydration: Milk’s electrolyte content makes it an effective post-exercise rehydration beverage,
superior to water for fluid retention.
Frequently Asked Questions
Is milk good for weight loss?
Low-fat and skim milk can support weight loss due to their high protein content and satiety factor. The protein helps maintain muscle mass during calorie restriction and increases metabolic rate. Choose skim or 1% milk to reduce calories while maintaining protein intake. Use our BMR calculator to determine your daily calorie needs.
How much milk should I drink daily?
The USDA recommends 3 cups (750ml) of dairy per day for adults, which can include milk, yogurt, and cheese. This provides approximately 24g protein and 900mg calcium. Active individuals may require more based on their protein needs. Calculate your specific protein requirements for personalized recommendations.
Are plant-based milk alternatives nutritionally equivalent?
According to FAO research, most plant-based alternatives are fortified to match cow’s milk’s calcium and vitamin D content but typically contain less protein. Soy milk comes closest nutritionally, while almond and oat milk are lower in protein but may be suitable for specific dietary needs.
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References
- Górska-Warsewicz, H., Rejman, K., Laskowski, W., & Czeczotko, M. (2019). Milk and Dairy Products and Their Nutritional Contribution to the Average Polish Diet. Nutrients, 11(8), 1771. https://doi.org/10.3390/nu11081771
- Kourkouta, Lambrini & Frantzana, Aikaterini & Konstantinos, Koukourikos & Christos, Iliadis & Papathanasiou, Ioanna & Areti, Tsaloglidou. (2020). Milk Nutritional Composition and Its Role in Human Health. Journal of Pharmacy and Pharmacology. 9. 10.17265/2328-2150/2021.01.002.
- Xingxia Zhang, Xinrong Chen, Yujie Xu, Jie Yang, Liang Du, Ka Li, and Yong Zhou conducted a comprehensive study titled “Milk consumption and multiple health outcomes: umbrella review of systematic reviews and meta-analyses in humans.” This work was published in 2021 in the journal Nutrition & Metabolism
