Milk Macros: Complete Nutrition Facts & Calories

Milk is a macro tracking essential—8 grams of complete protein per cup with a solid hit of calcium and vitamin D. Whether you’re adding it to protein shakes, cereal, or drinking it straight, understanding milk macros helps you make the right choice among whole, 2%, 1%, and skim options.

The macros vary significantly by fat content. Whole milk has nearly double the calories of skim, yet both deliver identical protein. This guide breaks down every type so you can choose based on your goals.

Milk Macros: Quick Reference by Type

Here’s the complete breakdown for one cup (8 oz / 244ml) of each milk type:

Milk Type	Calories	Protein	Carbs	Fat
Whole (3.25%)	149	8g	12g	8g
2% (Reduced Fat)	122	8g	12g	5g
1% (Low Fat)	102	8g	12g	2.4g
Skim (Fat Free)	83	8g	12g	0.2g
Half & Half	315	7g	10g	28g
Heavy Cream	821	5g	7g	88g

Key insight: Protein and carbs stay constant across all dairy milk types. Only fat (and therefore calories) changes.

Whole Milk Macros

Serving	Calories	Protein	Carbs	Fat
1 cup (244ml)	149	8g	12g	8g
1/2 cup (122ml)	75	4g	6g	4g
1 tbsp (15ml)	9	0.5g	0.7g	0.5g
8 oz glass	149	8g	12g	8g
16 oz (large glass)	298	16g	24g	16g

Whole milk delivers satisfying richness with 8g of fat per cup. The fat helps with absorption of fat-soluble vitamins and keeps you fuller longer.

Best for: Muscle building, kids, those who need more calories, or anyone who prefers the taste.

2% Milk Macros

Serving	Calories	Protein	Carbs	Fat
1 cup (244ml)	122	8g	12g	5g
1/2 cup (122ml)	61	4g	6g	2.5g
8 oz glass	122	8g	12g	5g
16 oz (large glass)	244	16g	24g	10g

2% milk hits a middle ground—still creamy enough to enjoy, but with fewer calories than whole milk.

Best for: General health, moderate calorie diets, those who find skim milk too thin.

1% Milk Macros

Serving	Calories	Protein	Carbs	Fat
1 cup (244ml)	102	8g	12g	2.4g
1/2 cup (122ml)	51	4g	6g	1.2g
8 oz glass	102	8g	12g	2.4g
16 oz (large glass)	204	16g	24g	5g

1% milk is lean while retaining some richness. A good compromise for calorie-conscious drinkers.

Best for: Calorie deficit diets, protein shakes where you want some creaminess.

Skim Milk Macros

Serving	Calories	Protein	Carbs	Fat
1 cup (244ml)	83	8g	12g	0.2g
1/2 cup (122ml)	42	4g	6g	0.1g
8 oz glass	83	8g	12g	0.2g
16 oz (large glass)	166	16g	24g	0.4g

Skim milk maximizes protein per calorie—8g protein for only 83 calories is excellent efficiency.

Best for: Aggressive fat loss, high-protein/low-fat diets, protein shake bases.

Understanding Macronutrients

Milk provides all three macros in one convenient package. To understand how protein, carbs, and fat work together in your diet, check out what macronutrients are.

Non-Dairy Milk Alternatives

For comparison, here’s how plant-based milks stack up (per cup):

Milk Type	Calories	Protein	Carbs	Fat
Dairy (whole)	149	8g	12g	8g
Almond (unsweetened)	30	1g	1g	2.5g
Oat	120	3g	16g	5g
Soy	80	7g	4g	4g
Coconut (unsweetened)	45	0g	2g	4g
Cashew (unsweetened)	25	1g	1g	2g

Key differences:

• Protein: Dairy and soy milk lead; almond/coconut have almost none
• Carbs: Oat milk is highest; almond/coconut lowest
• Calories: Almond and cashew lowest; dairy and oat highest

For macro tracking, soy milk most closely resembles dairy nutritionally.

How Milk Fits Different Diets

Keto and Low-Carb

Milk is challenging for keto—12g carbs per cup adds up fast. Better options:

• Heavy cream: 0.4g carbs per tbsp
• Unsweetened almond milk: 1g carb per cup
• Half & half: 10g carbs per cup (use sparingly in coffee)

If you must have dairy milk on keto, limit to 1/4 cup (3g carbs) in coffee.

Calorie Deficit / Weight Loss

Choose based on your calorie budget:

• Skim milk: Best calorie efficiency (8g protein for 83 calories)
• 1%: Good balance of taste and calories
• 2%: Reasonable if calories allow

Milk is an easy way to add protein to your day, but the calories add up if you drink multiple glasses.

High-Protein Diets

Milk is convenient for hitting protein goals:

• Add to protein powder for 35-40g protein shakes
• Drink a glass with meals (+8g protein)
• Use in oatmeal instead of water

Consider Fairlife or similar ultra-filtered milks (13g protein per cup) for even more protein.

Muscle Building (Bulking)

Whole milk is a bulking classic:

• 149 calories per cup helps with calorie surplus
• Quality protein for muscle synthesis
• Easy to consume (drink your calories)
• GOMAD (gallon of milk a day) is an old-school bulking method

Meal Ideas with Milk

Post-Workout Shake (380 cal, 42g protein, 35g carbs, 8g fat)

• 1 cup whole milk
• 1 scoop whey protein
• 1 banana
• 1 tbsp peanut butter

High-Protein Oatmeal (350 cal, 18g protein, 45g carbs, 10g fat)

• 1/2 cup oats cooked in 1 cup skim milk
• 1 tbsp almond butter
• Cinnamon

Overnight Oats (400 cal, 15g protein, 55g carbs, 12g fat)

• 1/2 cup oats
• 1 cup 2% milk
• 1 tbsp chia seeds
• Berries

Protein Coffee (150 cal, 8g protein, 12g carbs, 8g fat)

• 8 oz coffee
• 1 cup whole milk (or use it as a latte base)

Chocolate Milk Recovery (180 cal, 10g protein, 26g carbs, 5g fat)

• 1 cup 2% milk
• 2 tbsp chocolate syrup
• Classic post-workout drink

Calculate Your Macros

Use our macro calculator to determine your daily protein, carb, and fat goals, then decide which milk type fits best.

Special Milk Types

Lactose-Free Milk

Same macros as regular milk—just with lactase enzyme added to break down lactose. Choose your fat percentage as normal.

Type	Calories	Protein	Carbs	Fat
Lactose-free whole	149	8g	12g	8g
Lactose-free 2%	122	8g	12g	5g
Lactose-free skim	83	8g	12g	0.2g

Ultra-Filtered Milk (Fairlife)

Higher protein, lower carbs through ultrafiltration:

Type	Calories	Protein	Carbs	Fat
Fairlife whole	150	13g	6g	8g
Fairlife 2%	120	13g	6g	4.5g
Fairlife fat-free	80	13g	6g	0g

For macro trackers: Ultra-filtered milk is superior—more protein, fewer carbs. Worth the price premium if protein efficiency matters.

Organic Milk

Same macros as conventional milk. “Organic” refers to farming practices, not nutrition. Choose based on personal preference and budget.

Buying and Storage Tips

Choosing Milk

• Expiration date: Check carefully—milk spoils
• Ultra-pasteurized: Lasts longer unopened
• Grass-fed: Same macros, potentially more omega-3s
• A2 milk: Easier to digest for some; same macros

Storage

• Refrigerate immediately at 35-40°F
• Keep in back of fridge (coldest spot)
• Opened milk: Use within 7-10 days
• Never leave out more than 2 hours

Freezing Milk

You can freeze milk for up to 3 months:

• Leave room for expansion
• Thaw in refrigerator
• Shake well after thawing (fat separates)
• Best used for cooking after freezing

Common Milk Questions

Does Milk Help Build Muscle?

Yes. Milk provides:

• Complete protein with all essential amino acids
• Casein (slow-digesting) and whey (fast-digesting)
• Calories for muscle growth
• Calcium for bone health

Research shows milk is effective for muscle protein synthesis after exercise.

Is Whole Milk Unhealthy?

No. Recent research has moved away from vilifying full-fat dairy. Whole milk:

• Provides fat-soluble vitamin absorption
• May not increase heart disease risk
• Keeps you fuller than skim
• Fine for most healthy people

Choose based on your macro goals, not fear of fat.

Which Milk Is Best for Weight Loss?

Skim or 1% if calories are tight. But any milk can fit into a weight loss diet if tracked properly. Whole milk at 149 calories isn’t excessive—it’s about total daily intake.

Final Thoughts

Milk is a convenient, nutritious macro source that fits most diet approaches. The key is choosing the right type for your goals:

• Weight loss: Skim or 1% (maximize protein per calorie)
• Muscle building: Whole milk (extra calories help)
• General health: 2% (balanced approach)
• Keto: Avoid or use heavy cream/almond milk
• High protein: Ultra-filtered (Fairlife) for bonus protein

Track your milk consumption—those 8g protein cups add up, but so do the calories if you’re not paying attention. One glass fits almost any diet; four glasses changes the math significantly.