Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup milk (240 ml) | 244 g | 150 kcal | 7.5 g | 11.5 g | 8 g |
| 2 x cup milk (240 ml) | 488 g | 300 kcal | 15.5 g | 23.5 g | 16 g |
| 3 x cup milk (240 ml) | 732 g | 445 kcal | 23 g | 35 g | 24 g |
| 1 glass milk (200 ml) | 203 g | 125 kcal | 6.5 g | 9.5 g | 6.5 g |
| 100 ml milk | 102 g | 60 kcal | 3 g | 5 g | 3.5 g |
| 1 tbsp milk (15 ml) | 15 g | 9 kcal | 0.5 g | 0.5 g | 0.5 g |
| 100 g | 100 g | 60 kcal | 3 g | 5 g | 3.5 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 cup milk (240 ml) (as above) | 150 kcal | 7.5 g | 8 g |
| 1 cup milk with 2 tsp sugar | 180 kcal | 7.5 g | 8 g |
| Haldi doodh: 1 cup milk with 1 tsp honey | 170 kcal | 7.5 g | 8 g |
| Badam milk: 1 cup milk, 5 almonds, 2 tsp sugar | 215 kcal | 9 g | 11 g |
Nutrition facts for 1 cup milk (240 ml)
| Nutrient | 1 cup milk (240 ml) | Per 100 g |
|---|---|---|
| Calories | 150 kcal | 60 kcal |
| Protein | 7.5 g | 3 g |
| Carbohydrates | 11.5 g | 5 g |
| Fat | 8 g | 3.5 g |
| Fibre | 0 g | 0 g |
| Sugars | 12.5 g | 5 g |
| Sodium | 105 mg | 43 mg |
| Potassium | 322 mg | 132 mg |
| Calcium | 276 mg | 113 mg |
| Iron | 0.1 mg | 0 mg |
Is milk good for weight loss?
Milk can be part of a weight loss diet. A cup gives 7.5 g of protein and plenty of calcium for about 150 kcal, and it is easy to measure and count.
What you add, and which packet you buy, matter most. Sugar, sweetened malt powders and full cream milk all raise the total. If you drink several glasses a day, switching to double toned milk saves calories without losing protein, because only fat is taken out. Remember the milk in your tea as well; see chai calories.
Tips to keep milk lighter
- Read the fat percentage. Full cream (6%), toned (3%) and double toned (1.5%) are the FSSAI milk classes; the fat figure tells you more than the brand name.
- Measure the sugar. Each teaspoon of sugar adds calories with no protein. Try halving it for a week; most people stop noticing.
- Count the milk in chai. Two or three cups of chai a day add up. Use the tablespoon row in the table above to count the milk you pour.
- Go easy on the honey. Haldi doodh with a teaspoon of honey is about 170 kcal. A tablespoon is three teaspoons, so it adds three times the honey calories.
1 glass doodh me kitni calorie hoti hai? Ek glass (200 ml) full fat doodh mein lagbhag 125 kcal aur 6.5 g protein hota hai.
Milk compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Milk | 60 kcal | 3 g | - |
| Curd | 60 kcal | 3.5 g | Curd set from the same milk has about the same calories and protein; the culture changes the texture, not the calories. |
| Paneer | 305 kcal | 19 g | Paneer is the milk solids pressed together, so it has many times the calories and protein of milk per 100 g. |
How we calculated these numbers
Values from USDA FoodData Central (SR Legacy), entry "Milk, whole, 3.25% milkfat, with added vitamin D".
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.