Is milk high in protein?

Per calorie, milk ranks #215 of 536 everyday foods in the USDA data Imi uses, with 6.8 g of protein per 100 calories. Foods with about 10 g or more per 100 calories are very protein-dense.

How many calories are in milk?

1 cup (245 g) has about 123 calories, with 4.7 g of fat and 12 g of carbohydrate, per USDA FoodData Central.

How much protein is in milk? 8.3 g per 1 cup

Q: How much protein is in milk?

1 cup (245 g) of milk has 8.3 g of protein and 123 calories: about 6.8 g of protein per 100 calories, which is high.

At a glance

8.3 g protein and 123 calories per 1 cup (245 g).
6.8 g protein per 100 calories: #215 of 536 foods in our USDA list, #26 of 54 in dairy.
96 mg sodium per serving.

What is milk like to eat?

Milk is an everyday drink and cooking ingredient, sold from whole to fat free. It goes into coffee, cereal, smoothies, oatmeal and sauces, so it adds protein in small amounts across the day without extra cooking.

How can you eat more milk?

Try this

Cook oatmeal in milk instead of waterBlend into a fruit smoothieMake a simple milk-based soup or saucePour a glass alongside breakfast

Is milk good on a GLP-1?

Sipping milk slowly or blending it into a small smoothie can be easier than solid food on days when eating feels like a lot. Protein density matters more when your appetite is small: see protein on a GLP-1.

How does milk compare?

Food	Serving	Protein	Calories	Protein per 100 kcal
Milk	1 cup	8.3 g	123	6.8 g
Greek yogurt	3/4 cup	17.5 g	104	16.9 g
Cottage cheese	1/2 cup	12.4 g	95	13.1 g
Oats	1/2 cup	5.4 g	152	3.6 g

Close to milk per calorie: kidney beans (6.9 g), broccoli (6.9 g), green peas (6.7 g), miso (6.5 g).

Compare more foods with the protein finder, or see protein in every food we cover.

What should you look for when you buy it?

Choose the fat level you like, from whole to fat free; if you use a plant milk, check the label, since protein varies widely.

What's the full nutrition for milk?

Nutrient	Per 1 cup (245 g)	Per 100 g	% Daily Value
Calories	123	50
Protein	8.3 g	3.4 g	17%
Fat	4.7 g	1.9 g
Saturated fat	2.7 g	1.1 g	14%
Carbohydrate	12 g	4.9 g
Fiber	Not listed	Not listed
Sugar	12 g	4.9 g
Sodium	96 mg	39 mg	4%
Calcium	309 mg	126 mg	24%
Iron	0 mg	0 mg	0%
Vitamin B12	1.3 mcg	0.55 mcg	54%
Vitamin D	2.7 mcg	1.1 mcg	14%

USDA FoodData Central, Foundation: "Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.

General education about food, not medical advice. If you have kidney disease or another condition that affects protein, talk to your doctor or a registered dietitian about your own needs.

Sources (3)