Eggs & Dairy
Whole milk nutrition facts
A 1 undetermined oz (28 g) serving of whole milk provides 85 calories, 6 g protein, 1 g carbohydrate, and 6 g fat — about 30% of its calories from protein, 3% from carbohydrate, and 67% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined oz (28 g) | Per 100 g |
|---|---|---|
| Calories | 85 | 299 |
| Protein | 6 g | 22 g |
| Total carbohydrate | 1 g | 2 g |
| Total fat | 6 g | 22 g |
Vitamins & minerals
Per serving (28 g)
- Vitamin A (RAE)
- 50.7 mcg
- Vitamin E
- 0.05 mg
- Vitamin K
- 0.65 mcg
- Thiamin (B1)
- 0.01 mg
- Riboflavin (B2)
- 0.08 mg
- Niacin (B3)
- 0.03 mg
- Vitamin B6
- 0.01 mg
- Folate (DFE)
- 1.98 mcg
- Vitamin B12
- 0.65 mcg
- Magnesium
- 5.67 mg
- Phosphorus
- 100 mg
- Zinc
- 0.83 mg
- Copper
- 0.00 mg
- Manganese
- 0.01 mg
- Selenium
- 4.82 mcg
Selecting, storing & prepping whole milk
- Selecting
- Whole milk is labeled by fat content — around 3.25% for whole milk, versus 2%, 1%, or skim. All are pasteurized and nutritionally similar aside from fat and calories.
- Storing
- Unopened, keeps until the printed date; once opened, use within 5-7 days refrigerated at or below 40°F. Milk that smells sour or has a chunky texture should be discarded even if within date.
- Prepping
- Shaking or stirring milk before pouring redistributes any cream that has separated and risen to the top, which is more noticeable in whole milk than lower-fat versions.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined oz (28 g), whole milk is an excellent source of Vitamin B12 and a good source of Protein and Calcium.
Relatively high in Saturated Fat per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined oz (28 g) serving.
Key metrics
Nutrient density
Per 100 kcal, whole milk delivers about 5% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More calcium than 97% of foods · 73% of eggs & dairy
- More vitamin A than 91% of foods · 60% of eggs & dairy
- More protein than 85% of foods · 73% of eggs & dairy
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest eggs & dairy to whole milk by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, whole milk is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in whole milk?
- A 1 undetermined oz (28 g) serving of whole milk has about 85 calories. Per 100 g, it has 299 calories — a high calorie density.
- How much protein is in whole milk?
- Whole milk provides about 6 g of protein per 1 undetermined oz (28 g) serving, which is 13% of the Daily Value — a good source.
- What are the macros in whole milk?
- Per serving, whole milk has roughly 6 g protein, 1 g carbohydrate, and 6 g fat. By calories, that is 30% protein, 3% carbohydrate, and 67% fat.
- Is whole milk high in protein?
- Whole milk has a protein density of about 7.4 g per 100 kcal, and 30% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in whole milk?
- Per 1 undetermined oz (28 g), whole milk is a notable source of Vitamin B12 and Calcium. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of whole milk?
- Per 1 undetermined oz (28 g), whole milk has 85 calories, 6 g protein, 1 g carbohydrate, and 6 g fat, plus notable amounts of Vitamin B12 and Calcium. See the full nutrition facts label above for every vitamin and mineral.
Use it
More eggs & dairy
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170845 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Whole milk Nutrition Facts.” https://nutrifactshub.com/foods/whole-milk