Per portion: 149 kcal
Protein: 8.14 g
Carbs: 11.53 g
Fat: 7.97 g

Your portion

149kcal · 625 kJ

Protein: 8.14 g
Carbs: 11.53 g
Fat: 7.97 g

A glass of whole milk is mostly water, with the rest split fairly evenly between carbohydrates and fat, and a solid chunk of protein making up about 22% of its calories. It genuinely stands out for its iodine, delivering 37.9 µg, or 25% of the daily reference, alongside vitamin B12 at 22% and vitamin D at 19%. Calcium comes in at 15% of the daily reference per glass, making it a practical way to cover several micronutrients in one drink.

A normal glass works well as a standalone snack or alongside a meal to add protein and fat without much bulk. It fits nicely before training or as a mid-afternoon pick-me-up, and it pairs fine with cereal or fruit to round out carbs. There is no real caveat here—just watch the calorie density if you are logging multiple glasses, since 149 kcal per serving adds up quickly.

Nutrition claims, per 100 g:

High protein Source Iodine · 25% Source Vitamin B12 · 22% Source Vitamin D · 19% Source Calcium · 15%

Full nutrition

Nutrition

per 1 glass (249 g)

Energy	149 kcal	7.4%
Energy	625 kJ	7.4%
Protein	8.14 g	16.3%
Carbohydrates	11.53 g	4.4%
Fat	7.97 g	11.4%
of which saturates	4.63 g	23.1%
Monounsaturated	1.71 g
Polyunsaturated	0.27 g
Trans fat	0.28 g
Cholesterol	29.88 mg
Water	219.37 g
Ash	1.99 g

Sugar breakdown

Sucrose 0.0 g

Glucose 0.0 g

Fructose 0.0 g

Lactose 11.98 g

Maltose 0.0 g

Galactose 0.0 g

Minerals

Potassium 373.5 mg 18.7%

Calcium 306.27 mg 38.3%

Magnesium 29.63 mg 7.9%

Phosphorus 251.49 mg 35.9%

Sodium 94.62 mg

Iron 0.0 mg

Zinc 1.05 mg 10.5%

Copper 0.0 mg

Manganese 0.0 mg

Selenium 4.73 µg 8.6%

Iodine 94.37 µg 62.9%

Vitamins

Vitamin A (RAE) 79.68 µg 10.0%

Vitamin D 2.39 µg 47.8%

Vitamin E 0.12 mg 1.0%

Thiamin (B1) 0.14 mg 12.7%

Riboflavin (B2) 0.34 mg 24.3%

Niacin (B3) 0.26 mg 1.6%

Pantothenic acid (B5) 0.9 mg 15.0%

Vitamin B6 0.15 mg 10.7%

Folate (B9) 0.0 µg

Vitamin B12 1.34 µg 53.6%

Choline 44.32 mg

Beta-carotene 17.43 µg

Fatty acids

Omega-3 (ALA) 0.03 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 0.21 g

Amino acids

Tryptophan 0.11 g

Leucine 0.74 g

Isoleucine 0.43 g

Valine 0.52 g

Lysine 0.22 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 322 other foods in “Dairy and Egg Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 60.0 · higher than 12%

Protein 3.27 · higher than 14%

Common portions

serving — 249 g (149 kcal)

Sources

USDA FoodData Central — Milk, whole, 3.25% milkfat, with added vitamin D — Nutrition values for Milk, whole, 3.25% milkfat, with added vitamin D.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Glass of Milk