Milk is one of the most consumed natural beverages in the world. Whether added to tea, coffee, smoothies, or consumed directly, milk provides essential nutrients that support bone health, muscle growth, and overall wellness.
But what exactly is the nutritional value of milk per 100ml?
In this complete guide, you’ll learn:
- Calories in milk per 100ml
- Protein, fat, and carbohydrate breakdown
- Vitamins and minerals in milk
- Benefits of drinking milk daily
- Comparison of toned, full-fat, and skim milk
Let’s break it down.
Milk Nutritional Value Per 100ml (Full-Fat Cow Milk)
Below is the average nutritional profile of 100ml of full-fat cow milk:
| Nutrient | Amount per 100ml |
|---|---|
| Calories | 60–67 kcal |
| Protein | 3.2–3.4 g |
| Fat | 3.5–4 g |
| Carbohydrates | 4.8–5 g |
| Sugar (Lactose) | 4.8–5 g |
| Calcium | 110–125 mg |
| Vitamin B12 | 0.4–0.5 µg |
| Vitamin D | 1–2 µg (fortified) |
| Phosphorus | 90–100 mg |
| Potassium | 140–150 mg |
Note- Values may slightly vary depending on brand and processing method.
Calories in Milk Per 100ml
Milk contains approximately 60–67 calories per 100ml (full-fat version).
- 1 glass (250ml) = around 150–170 calories
- Skim milk contains fewer calories (~35–40 kcal per 100ml)
Milk calories primarily come from:
- Natural milk sugar (lactose)
- Milk fat
Protein in Milk Per 100ml
Milk provides about 3.2 grams of high-quality protein per 100ml.
It contains:
- Casein (slow-digesting protein)
- Whey protein (fast-digesting protein)
This makes milk excellent for:
- Muscle recovery
- Post-workout nutrition
- Growth in children
Fat Content in Milk (Per 100ml)
The fat content depends on the type of milk:
| Type of Milk | Fat per 100ml |
|---|---|
| Full Cream Milk | 3.5–4 g |
| Toned Milk | 3 g |
| Double Toned Milk | 1.5 g |
| Skim Milk | 0.1–0.5 g |
Full-fat milk contains healthy saturated fats that support hormone production and vitamin absorption.
Carbohydrates in Milk
Milk contains approximately 4.8–5 grams of carbohydrates per 100ml, mainly in the form of lactose (natural milk sugar).
Lactose:
- Provides quick energy
- Supports calcium absorption
People with lactose intolerance may experience digestion issues.
Vitamins in Milk
Milk is rich in essential vitamins such as:
- Vitamin B12 (supports nerve function)
- Vitamin D (supports bone health, often fortified)
- Vitamin A (good for vision)
- Riboflavin (Vitamin B2)
These nutrients help maintain overall metabolic health.
Minerals in Milk
Milk is a powerhouse of important minerals:
Calcium
100ml provides around 110–125 mg of calcium.
Benefits:
- Strong bones
- Healthy teeth
- Muscle contraction
- Nerve transmission
Potassium
Supports:
- Blood pressure regulation
- Heart health
Phosphorus
Works with calcium to strengthen bones.
Health Benefits of Drinking Milk Daily
1. Strengthens Bones
High calcium content supports bone density and prevents osteoporosis.
2. Supports Muscle Growth
Protein in milk helps muscle repair and growth.
3. Improves Hydration
Milk contains electrolytes like potassium.
4. Boosts Immunity
Vitamins and minerals strengthen immune function.
5. Promotes Better Sleep
Milk contains tryptophan, which may support relaxation.
Is Milk Good for Weight Loss?
It depends on the type and quantity:
- Skim milk is lower in calories.
- Protein in milk increases satiety.
- Full-fat milk may help reduce overeating due to higher fullness levels.
Moderation is key.
Who Should Avoid Milk?
Milk may not be suitable for:
- Lactose-intolerant individuals
- People with dairy allergies
- Individuals advised to limit saturated fat
Always consult a healthcare professional if unsure.
Frequently Asked Questions (FAQ)
How many calories are in 100ml of milk?
Approximately 60–67 kcal in full-fat milk.
How much protein is in 100ml of milk?
Around 3.2 grams.
Is milk good for muscle gain?
Yes, due to its complete protein profile.
Which milk is healthiest?
It depends on your goals:
- Weight loss → Skim milk
- Muscle gain → Full-fat or toned milk
- Heart health → Low-fat options
Final Thoughts
Milk is a nutrient-dense beverage providing:
- High-quality protein
- Essential vitamins
- Important minerals like calcium
- Natural energy from lactose
When consumed in moderation, milk can be part of a balanced, healthy diet.