In short: 100 g of milk contains 50 calories, 3.3 g of protein, 4.8 g of carbohydrate and 2 g of fat. A cup (244 g) portion has about 122 calories and 8.1 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Calories | 50 kcal | 122 kcal |
| Protein | 3.3 g | 8.1 g |
| Total fat | 2 g | 4.8 g |
| Saturated fat | 1.3 g | 3.1 g |
| Monounsaturated fat | 0.56 g | 1.4 g |
| Polyunsaturated fat | 0.07 g | 0.18 g |
| Carbohydrate | 4.8 g | 12 g |
| Dietary fiber | 0 g | 0 g |
| Total sugars | 5.1 g | 12 g |
| Cholesterol | 8 mg | 20 mg |
| Sodium | 47 mg | 115 mg |
It contains no dietary fiber.
It is low in sodium, at 47 mg per 100 g.
The standout micronutrient is vitamin B-12, at 22% of the daily value per 100 g — vitamin B-12 is needed for healthy nerves and blood cells.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Potassium | 140 mg | 342 mg |
| Calcium | 120 mg | 293 mg |
| Iron | 0.02 mg | 0.05 mg |
| Magnesium | 11 mg | 27 mg |
| Zinc | 0.48 mg | 1.2 mg |
| Selenium | 2.5 µg | 6.1 µg |
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Vitamin A | 55 µg | 134 µg |
| Vitamin C | 0.2 mg | 0.49 mg |
| Vitamin D | 1.2 µg | 2.9 µg |
| Vitamin E | 0.03 mg | 0.07 mg |
| Vitamin K | 0.2 µg | 0.49 µg |
| Thiamin | 0.04 mg | 0.1 mg |
| Riboflavin | 0.18 mg | 0.45 mg |
| Niacin | 0.09 mg | 0.22 mg |
| Vitamin B-6 | 0.04 mg | 0.09 mg |
| Vitamin B-12 | 0.53 µg | 1.3 µg |
| Folate | 5 µg | 12 µg |
| Choline | 16 mg | 40 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 42nd out of 109 foods in this reference. Within dairy, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Greek Yogurt | 9.9 g | 73 kcal |
| Cottage Cheese | 11 g | 98 kcal |
| Mozzarella | 22 g | 299 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 171267, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D.