Milk Calories & Nutrition

Milk has 150 calories per 1 glass (60 kcal per 100 ml)

Dairy Health Rating: 8/10 Best time: Morning, Night
150 kcal

Milk Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Milk broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 ml 100 ml 60 kcal 3.2 g 4.8 g 3.2 g
1 cup 150 ml 90 kcal 4.8 g 7.2 g 4.8 g
1 glass standard 250 ml 150 kcal 8 g 12 g 8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Milk (per 1 glass)
Nutrient Per serving Per 100 ml % DV*
Calories 150 kcal 60 kcal 8%
Protein 8 g 3.2 g 16%
Carbohydrates 12 g 4.8 g 4%
Fat 8 g 3.2 g 12%
Fiber 0 g 0 g 0%
Sugar 12 g 4.8 g 24%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 8 g · 21%
Carbs 12 g · 32%
Fat 8 g · 47%
Burn it off

Minutes of activity to burn 150 kcal (70 kg adult):

Brisk walking 32 min
Cycling 21 min
Running 16 min
Yoga 43 min

Is Milk good for weight loss?

Yes, in controlled portions

Milk carries roughly 60 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Milk good for muscle gain?

Mainly an energy food

Milk provides about 3.2 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 5.3 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Milk

Good calcium source.

About Milk

Toned cow milk.

Frequently asked questions about Milk

1 glass (250 ml) contains approximately 150 calories, along with 8 g protein, 12 g carbohydrates and 8 g fat.

100 ml of Milk contains about 60 calories, 3.2 g protein, 4.8 g carbs and 3.2 g fat.

Yes, in controlled portions. Milk carries roughly 60 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Milk contains about 3.2 g of protein per 100 ml, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Milk provides roughly 4.8 g of carbohydrates and 4.8 g of sugar per 100 ml. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Milk is best eaten at morning, night.

For a 70 kg adult, burning the roughly 150 calories in 1 glass milk takes brisk walking for about 32 minutes, or cycling for about 21 minutes, or running for about 16 minutes, or yoga for about 43 minutes.

Compare Milk with other foods

Milk vs Curd Milk vs Paneer Milk vs Tomato Onion Raita Milk vs Cucumber Raita

Similar foods in Dairy

Curd (Yogurt)

98 kcal

Paneer

265 kcal

Tomato Onion Raita

89 kcal

Cucumber Raita

89 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Palak Paneer

220 kcal

Tandoori Chicken

195 kcal

Pav Bhaji

400 kcal

Rajma

165 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.