Know what’s on your plate
Whole milk
Calories & nutrition facts
3.25% milkfat, without added vitamin A and vitamin D
Nutrition facts
Per 100 g% DV- Calories 61 kcal —
- Protein 3.2 g 6%
- Carbohydrate 4.8 g 2%
- Fat 3.3 g 4%
- Saturated fat 1.9 g 9%
- Fibre 0 g 0%
- Sugars 5.1 g —
- Sodium 43 mg 2%
- Cholesterol 10 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 46 µg 5%
- Vitamin C 0 mg 0%
- Vitamin D 0.1 µg 1%
- Vitamin E 0.07 mg 0%
- Vitamin K 0.3 µg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 0.09 mg 1%
- Pantothenic acid (B5) 0.37 mg 7%
- Vitamin B6 0.04 mg 2%
- Folate (B9) 5 µg 1%
- Vitamin B12 0.45 µg 19%
- Choline 14.3 mg 3%
Minerals
- Calcium 113 mg 9%
- Iron 0.03 mg 0%
- Magnesium 10 mg 2%
- Phosphorus 84 mg 7%
- Potassium 132 mg 3%
- Zinc 0.37 mg 3%
- Copper 0.03 mg 3%
- Manganese 0 mg 0%
- Selenium 3.7 µg 7%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 61 | 3.2 g | 4.8 g | 3.3 g |
| 1 × cup | 244 g | 149 | 7.7 g | 12 g | 8 g |
| 1 × tbsp | 15 g | 9 | 0.5 g | 0.7 g | 0.5 g |
| 1 × fl oz | 30.5 g | 19 | 1 g | 1.5 g | 1 g |
| 1 × quart | 976 g | 595 | 31 g | 47 g | 32 g |
| 2 × cup | 488 g | 298 | 15 g | 23 g | 16 g |
| ½ × cup | 122 g | 74 | 3.8 g | 5.8 g | 4 g |
| 3 × cup | 732 g | 447 | 23 g | 35 g | 24 g |
| 4 × cup | 976 g | 595 | 31 g | 47 g | 32 g |
Similar foods
- Whole milk powder508 kcal / 100 g
- Lactose free whole milkwhole, 3,5 % fat, lactose free60 kcal / 100 g
- Whole milk ricotta cheesewhole milk150 kcal / 100 g
- Organic whole milkcow59 kcal / 100 g
- Tine whole milkwhole, 3,5 % fat, tine63 kcal / 100 g
- Whole dry milkwithout added vitamin d496 kcal / 100 g
- Whole buttermilkfluid62 kcal / 100 g
- Milk3.5% fat, 1 ug added vitamin d63 kcal / 100 g
- Goat milkfluid, unfortified, whole, 3.25% m.f.58 kcal / 100 g
- Nonfat milkfluid, without added vitamin A and vitamin D, fat free or skim35 kcal / 100 g
Questions about Whole milk
How should you heat whole milk without scorching it?
Warm it slowly in a heavy-based pan over a low to medium heat, stirring often and scraping the bottom. Take it off the heat as soon as it steams; a rapid boil can make it foam over or leave a skin.
Can you freeze whole milk?
Yes. Freeze it in a sealed, freezer-safe container, leaving room for expansion, and thaw it in the fridge. The cream may separate, so shake it well; the texture can be less smooth, making thawed milk best for cooking or porridge.
How long does whole milk keep after opening?
Keep it refrigerated at 5 °C or colder, with the lid on, and follow the use-by date and any after-opening guidance on the pack. Return it to the fridge promptly rather than leaving it on the table.
What can you cook with whole milk?
Use it for béchamel, custard, rice pudding, pancakes and creamy porridge. For a smooth sauce, whisk cold milk into the roux a little at a time, then simmer gently until thickened.
Can you use whole milk instead of buttermilk in baking?
Not as a direct swap when a recipe relies on buttermilk’s acidity to react with bicarbonate of soda. For a quick substitute, stir a tablespoon of lemon juice or vinegar into enough whole milk to make 250 ml, then leave it for about 10 minutes.
What is the difference between whole milk and lactose-free whole milk?
Lactose-free whole milk has had its lactose split into simpler sugars, which can make it taste slightly sweeter. Its protein and fat are similar: 4 g protein and 3.5 g fat per 100 g, compared with 3.2 g and 3.3 g in whole milk.
Source: USDA FoodData Central 172217 · per 100 g · carbohydrate per EU label, fibre excluded
