How much protein is in whole milk?

One cup of whole milk (244 g) has 7.6 g of protein (149 kcal); 100 g has 3.1 g.

Feast Factsper 100 g

PER 100 GProtein

3.1g

Calories61

Carbohydrate4.8g

Fiber0g

Sugars5g

Fat3.2g

Saturated1.9g

Sodium43 mg

5.1 g protein per 100 kcal · USDA FoodData Central

Protein verdictSome protein, but bulky

5.1 g of protein per 100 kcal (20% of its calories), but only 3.1 g per 100 g, so it takes a lot of it.

25 g of protein from whole milk alone takes 806 g (about 3⅓ cups) and 492 kcal.

#33 of 37 in Dairy & cheese for protein per 100 g, #28 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in whole milk per portion
Portion	Protein	kcal	Carbs	Fat
100 g	3.1 g	61	4.8 g	3.2 g
1 oz (28 g)	0.9 g	17	1.4 g	0.9 g
1 cup (244 g)	7.6 g	149	12 g	7.8 g
1 tbsp (15 g)	0.5 g	9	0.7 g	0.5 g

One cup of whole milk (244 g) is 6% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

One cup of whole milk (244 g) also has 12 g of sugars and 4.6 g of saturated fat (23% of the 20 g Daily Value).

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than fat-free half-and-half and less than nonfat Greek yogurt, cottage cheese (1%) and 2% Greek yogurt.

whole milk compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Nonfat Greek yogurt	10.2 g	59	17.3 g
Cottage cheese (1%)	12.4 g	72	17.2 g
2% Greek yogurt	9.9 g	73	13.6 g
Whole milk	3.1 g	61	5.1 g
Fat-free half-and-half	2.6 g	59	4.4 g

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The Feast Mode switch

Swap it

~~whole milk~~→ultra-filtered milk typical label values

+2.2 g protein (1.7×) · −29 kcal per 100 g

“Ultra-filtered milk, same pour.”

In Feast Mode you paste a recipe and flip one switch: every line that matches a swap is replaced and the macros are recomputed. Coming soon to iPhone. All 16 swaps with the numbers →

Recipes with whole milk

No library recipe uses whole milk yet. High-Protein Cottage Cheese Recipes →

Questions

How much protein is in a cup of whole milk?

One cup of whole milk (244 g) has 7.6 g of protein and 149 kcal, with 12 g of carbohydrate and 7.8 g of fat.

How much protein is in 100 g of whole milk?

100 g of whole milk has 3.1 g of protein, 61 kcal, 4.8 g of carbohydrate and 3.2 g of fat (USDA FoodData Central 171265).

Is whole milk a good source of protein?

Some protein, but bulky: 5.1 g of protein per 100 kcal (20% of its calories), but only 3.1 g per 100 g, so it takes a lot of it. Getting 25 g of protein from whole milk alone takes 806 g (about 3⅓ cups) and 492 kcal.

Which has more protein, whole milk or fat-free half-and-half?

Whole milk, with 3.1 g of protein per 100 g against 2.6 g for fat-free half-and-half. Per 100 kcal: whole milk 5.1 g, fat-free half-and-half 4.4 g.

Source: USDA FoodData Central, SR Legacy 171265: “Milk, whole, 3.25% milkfat, with added vitamin D”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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