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Whole Milk

Whole Milk

Everyday

Whole milk is a dairy beverage retaining its natural milkfat content of approximately 3.25%, distinguishing it from reduced-fat varieties. It serves as a significant source of calcium and vitamin D, with the fat content contributing to its creamy texture and ability to enhance mouthfeel in coffee, baked goods, and sauces. As the base form of cow's milk, it contains naturally occurring sugars (lactose) and provides essential nutrients in their original proportions.

Macro Impact

A 1 cup serving contains 154 calories, 8g protein, 11g carbs, and 8g fat.

Calorie Burn

How long would it take to burn off 154 calories?
Walking3.5 mph, moderate pace
36 min
YogaModerate effort, gentle pace
26 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1 cup (244 ml)
Amount per serving
Calories154
% Daily Value*
Total Fat8g
11%
Saturated Fat5g
26%
Trans Fat0.3g
Polyunsaturated Fat0.3g
Monounsaturated Fat2g
Cholesterol29mg
10%
Sodium100mg
4%
Total Carbohydrate11g
4%
Dietary Fiber0g
0%
Total Sugars12g
Includes Added Sugars0g
0%
Protein8g
Vitamin D0.2mcg
1%
Calcium283mg
22%
Iron0.1mg
0%
Potassium346mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
11 / 275 g
4%
Fiber
0 / 28 g
0%
Sugars
12 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
8 / 78 g
11%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
0 / 23 g
1%
Saturated
5 / 23 g
22%
Trans
0 g
Cholesterol
29 / 300 g
10%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
1%
Omega 9
2 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
8%
Isoleucine
0 / 2 g
28%
Leucine
1 / 3 g
25%
Lysine
1 / 2 g
31%
Methionine
0 / 1 g
18%
Phenylalanine
0 / 2 g
21%
Threonine
0 / 1 g
30%
Tryptophan
0 / 0 g
34%
Valine
1 / 2 g
26%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
35%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
1 / 5 mg
18%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
4 / 30 mcg
12%
Cobalamin, B12
1 / 2 mcg
47%
Folate
17 / 400 mcg
4%
Vitamin A
93 / 800 mcg
12%
Vitamin C
2 / 83 mg
3%
Vitamin D
0 / 15 mcg
2%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
283 / 1k mg
28%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
1%
Magnesium
27 / 370 mg
7%
Manganese
0 / 2 mg
0%
Phosphorous
220 / 700 mg
31%
Potassium
347 / 3k mg
12%
Selenium
7 / 55 mcg
12%
Sodium
100 / 2.3k mg
4%
Zinc
1 / 10 mg
11%
Chromium
0 / 30 mcg
1%
Molybdenum
12 / 45 mcg
27%
Iodine
46 / 150 mcg
31%
Chlorine
229 / 2.3k mg
10%
Other
Ethyl Alcohol
0 g
Water
214 g
Caffeine
0 mg
Choline
37 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Milk, whole, 3.25% milkfat, with added vitamin D. USDA Foundational Foods. FDC ID 746782.
  2. 2.Milk, whole, 3.25% milkfat, with added vitamin D. USDA Standard Reference, Legacy. Food ID 171265.
  3. 3.Milk, fluid, whole, pasteurized, homogenized, 3.25% M.F.. Canadian Nutrient File. Food ID 113.
  4. 4.Milk, whole, konventional (not organic), 3.5 % fat. Frida. Public Food Key 6.
  5. 5.Milk, whole, 3.5, (UHT), % fat. Frida. Public Food Key 1265.
  6. 6.Milk, whole, organic, 3.5 % fat. Frida. Public Food Key 1266.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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