Whole milk is calorie-dense, rich in protein, fat, and key vitamins and minerals like calcium, vitamin B12, vitamin A, and vitamin D, with about 150 calories, 8 g protein, 8 g fat, and 12 g carbs per cup (240 ml).

Quick Scoop

Core nutrition facts (per 1 cup / ~240 ml)

  • Calories: about 149–152 calories.
  • Protein: about 8 g high-quality, complete protein.
  • Total fat: about 8 g (roughly half is saturated fat, ~4–5 g).
  • Carbohydrates: about 11–12 g, almost all from lactose (milk sugar).
  • Sugar: about 12 g (naturally occurring lactose, not added sugar).
  • Fiber: 0 g.

Vitamins and minerals highlight

Whole milk is naturally rich in several essential micronutrients:

  • Calcium (around 24% of daily value per cup), important for bones and teeth.
  • Vitamin B12 and riboflavin (B2), supporting red blood cells and energy metabolism.
  • Vitamin A and vitamin D (often added), supporting vision, immunity, and calcium absorption.
  • Phosphorus, potassium, iodine, selenium, and zinc in smaller but meaningful amounts.

Snapshot in HTML table (per 1 cup of whole milk)

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Nutrient Approx. amount Notes
Calories 149–152 kcal Energy mainly from fat and lactose.
Protein ≈ 8 g Complete protein with all essential amino acids.
Total fat ≈ 8 g Includes ~4–5 g saturated fat.
Carbohydrates ≈ 11–12 g Mostly lactose (natural milk sugar).
Sugar ≈ 12 g All naturally occurring (no fiber).
Calcium ≈ 24% DV Key for bone health.
Vitamin D ≈ 12% DV (fortified) Supports calcium absorption and bone health.
Vitamin A Significant source Supports vision and immune function.
Vitamin B12, B2, B5, biotin Notable amounts Support energy metabolism and nervous system.
Phosphorus, potassium, iodine, selenium, zinc Varied amounts Contribute to bone health, thyroid, and fluid balance.

How this fits into a diet

  • Whole milk is nutrient-dense: you get protein, calcium, and multiple vitamins in a relatively small volume.
  • Compared with skim milk, it has more calories and saturated fat but similar protein and calcium, so it may suit higher-energy or less-restricted diets.
  • For people managing cholesterol, calories, or heart risk, lower-fat milk or smaller servings of whole milk may be preferred, guided by a healthcare professional.

Information gathered from public forums or data available on the internet and portrayed here.