Whole milk calories
Whole milk gives 60 kcal per 100 g. A typical 244 g serving is about 146 kcal, so it's easy to fit into almost any day.
A serving covers about 7% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 132 to 161 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (244 g) |
|---|---|---|
| kcal | 60 | 146 |
| Protein, g | 3.2 | 7.8 |
| Fat, g | 3.2 | 7.8 |
| Carbs, g | 4.7 | 11.5 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 122 g | 73 kcal | 66-81 | 2,300 |
| 1 · 244 g | 146 kcal | 132-161 | 4,600 |
| 1½ · 366 g | 220 kcal | 198-242 | 6,800 |
| 2 · 488 g | 293 kcal | 264-322 | 9,100 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 4,600 steps, or 35 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Skim milk | 34 | 83 kcal / 245 g | 3.4 g |
| Kefir | 43 | 104 kcal / 243 g | 3.8 g |
| Oat milk | 48 | 115 kcal / 240 g | 0.8 g |
| Soy milk | 48 | 117 kcal / 243 g | 2.9 g |
| 2% milk | 50 | 122 kcal / 244 g | 3.3 g |
| Whole milk | 60 | 146 kcal / 244 g | 3.2 g |
| Plain yogurt | 69 | 117 kcal / 170 g | 3.6 g |
| Greek yogurt | 73 | 146 kcal / 200 g | 9.9 g |
| Cottage cheese | 101 | 114 kcal / 113 g | 11.4 g |
Lightest in this group per 100 g: Skim milk.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 171265, FDC 322892 (Milk, whole, 3.25% milkfat, with added vitamin D).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in milk?
Whole milk has about 60 kcal per 100 g. A typical 244 g serving is about 146 kcal, and realistically anywhere from 132 to 161 kcal depending on the recipe and portion.
How much protein is in whole milk?
3.2 g of protein per 100 g, or about 7.8 g in a 244 g serving.
Your plate isn't a lab sample
Snap your own whole milk and Kalorea estimates what's actually on your plate, with a range and macros.