How Many Calories Are in Milk?
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Other tools you may find usefulCow's milk - calorie content and nutritional profile depending on fat content
Cow's milk is one of the most basic food products, constituting the basis for cocktails, porridge, coffee and many lunch dishes and desserts. The caloric value of milk is directly related to the fat content. 100 milliliters of skim milk (0.5% fat) contains only 35-39 kilocalories (kcal), while the same amount of fat milk (3.2% fat) provides about 60-64 kcal. A glass of milk (250 ml) 2% provides approximately 125 kcal. Cow's milk is a valuable source of high-quality protein (casein and whey), easily digestible calcium and B vitamins, vitamins A and D.
Our online milk calorie calculator allows you to quickly compare the caloric value and nutritional values of traditional cow's milk with different fat content, lactose-free milk and the most popular plant drinks (soy, almond, oat and coconut).
Lactose-free milk vs traditional milk – does a sweeter taste mean more calories?
People suffering from lactose intolerance often choose lactose-free milk. It is created by adding the enzyme lactase to traditional milk, which breaks down the disaccharide lactose into two simple sugars: glucose and galactose. Because glucose and galactose are sweeter than lactose, lactose-free milk has a noticeably sweeter taste. Many people fear that it is more caloric or fattening. In fact, lactose-free milk has exactly the same carbohydrate content and the same calorie content as its traditional counterpart with the same percentage of fat.
Comparison table of nutritional values of milk and plant-based drinks (in 100ml)
The table below shows a detailed comparison of the nutritional profile of cow's milk with different fat contents with plant-based alternatives:
| Product (in 100ml) | Caloric value | Protein (g) | Fats (g) | Carbohydrates (g) | Including sugars (g) | Calcium (mg) |
|---|---|---|---|---|---|---|
| Cow's milk 0.5% | 39 kcal | 3.4 g | 0.5 g | 4.9 g | 4.9 g | 120 mg |
| Cow's milk 2.0% | 51 kcal | 3.4 g | 2.0 g | 4.9 g | 4.9 g | 120 mg |
| Cow's milk 3.2% | 61 kcal | 3.3 g | 3.2 g | 4.8 g | 4.8 g | 118 mg |
| Soy drink(unsweetened) | 33 kcal | 3.3 g (comparable!) | 1.8 g | 0.2 g | 0.1 g | 120 mg (fortified) |
| Almond drink(unsweetened) | 13 kcal | 0.4 g | 1.1 g | 0.1 g | 0.0 g | 120 mg (fortified) |
| Oat drink(classic) | 47 kcal | 1.0 g | 1.3 g | 8.1 g (high) | 4.5 g | 120 mg (fortified) |
Frequently asked questions (FAQ)
How many calories does one glass of 2% milk and how many 3.2% milk have?
One standard glass of milk (250 ml) with a fat content of 2% provides approximately 125-130 kilocalories (kcal). In turn, a glass of 3.2% fat milk provides approximately 150-155 kcal.
Does lactose-free milk have more calories than regular cow's milk?
No. Lactose-free milk has exactly the same caloric value and total amount of carbohydrates as regular milk with the same fat content. The sweeter taste results solely from the breakdown of lactose into simpler sugars (glucose and galactose), which have a stronger effect on the sweet taste receptors on the tongue.
Which plant milk has the least calories and is best for weight loss?
The least caloric is unsweetened almond drink, which provides only 13-15 kcal per 100 ml. However, please remember that it contains a small amount of protein (approx. 0.4g). In terms of nutritional value, the closest equivalent to cow's milk is soy drink, providing approximately 33-40 kcal/100 ml and the same amount of protein as cow's milk.
Does the UHT process destroy the calcium and nutritional value of milk?
The UHT process (instant heating to approx. 135-140°C for 2-5 seconds) kills microorganisms and extends the shelf life of milk, while retaining most of its nutritional values. Protein, fats, macroelements (including calcium) and fat-soluble vitamins (A, D) remain completely intact. There is only a small (approx. 10-20%) loss of sensitive B vitamins and vitamin C.
Is skimmed milk (0% or 0.5%) healthy?
Skimmed milk provides fewer calories and saturated fatty acids, which may promote weight loss. Unfortunately, removing fat drastically reduces the absorption of fat-soluble vitamins (mainly vitamins A and D). For most healthy people, the best choice with the optimal nutritional value to calorie ratio is 1.5% or 2% milk.