How healthy is milk?
Is milk healthy? Yes, as part of a varied diet. Milk scores 31/100 on the HowHealthyIs Score: 100 g provides 61 kcal, 113 mg calcium and 3.1 g protein. Whole milk provides calcium, protein and potassium; the sugar listed is lactose, not added sugar. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Milk ranks higher than 31% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium14%
- Protein10%
- Vitamin A8%
- Potassium5%
- Magnesium4%
- Vitamin E1%
- Iron0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat15%
- Added sugars0%
- Sodium3%
Raw NRF9.3: 43 minus 18 = 24. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in milk?
Calories149kcal
Protein7.7g
Carbohydrates12g
Fat7.9g
Fiber0g
Sugars12g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 61 kcal | 149 kcal | |
| Protein | 3.1 g | 7.7 g | 15% |
| Carbohydrates | 4.8 g | 12 g | 4% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 5 g | 12 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 3.3 g | 7.9 g | 10% |
| Saturated fat | 1.9 g | 4.6 g | 23% |
| Vitamins | |||
| Vitamin A | 46 µg | 112 µg | 12% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | <0.1 mg | 0.2 mg | 1% |
| Minerals | |||
| Calcium | 113 mg | 276 mg | 21% |
| Iron | <0.1 mg | <0.1 mg | 0% |
| Potassium | 132 mg | 322 mg | 7% |
| Magnesium | 10 mg | 24 mg | 6% |
| Sodium | 43 mg | 105 mg | 5% |
Source: USDA FoodData Central, "Milk, whole, 3.25% milkfat, with added vitamin D" (FDC 171265). Values rounded.
Why is milk good for you?
- 276 mg calcium in 1 cup (240 ml), 21% of the daily value. Calcium is needed for the maintenance of normal bones.
- 7.7 g protein in 1 cup (240 ml), 15% of the daily value. Protein contributes to the maintenance of muscle mass.
- 112 µg vitamin A in 1 cup (240 ml), 12% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- Meeting calcium needs
- Adding protein to oatmeal and smoothies
What should you watch out for?
- Whole milk is relatively high in saturated fat; lower-fat milk has the same calcium.
- Lactose intolerance is common; lactose-free milk has the same nutrients.
What can you eat instead of milk?
Foods you can use the same way with a higher HowHealthyIs Score.
How does milk compare?
Common questions about milk
How many calories are in milk?
100 g of milk has 61 kcal. A typical portion, 1 cup (240 ml) (244 g), has about 149 kcal.
How much protein is in milk?
Milk has 3.1 g of protein per 100 g, or about 7.7 g in 1 cup (240 ml).
Is milk good for weight loss?
Milk is low in calories (61 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.