Protein in Whole Milk: How Much per 100g and per Portion
Pasteurised whole milk provides 3.4g of protein per 100g. As a protein source, it is relatively low in concentration compared to other dairy foods, with protein accounting for 22% of its total calories. The remaining energy comes from its carbohydrate and fat content.
CoFID 12-596 · Milk, whole, pasteurised, average
What the numbers say
- Protein per calorie. Whole milk contains 5.4g of protein for every 100 kcal. This is a measure of its protein density relative to its energy content.
- Energy from protein. The macronutrient split shows that 22% of the energy in whole milk comes from protein. The rest is supplied by fat and carbohydrates.
- UK front-of-pack colours. Per 100g, whole milk scores a ‘medium’ colour for fat (3.6g), saturated fat (2.29g), and sugars (4.6g). Its salt content (0.1g) is rated ‘low’.
- Fibre content. According to UK food composition data, whole milk contains no dietary fibre.
Whole Milk macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 63 kcal 265 kJ |
3% | – |
| Protein | 3.4g | 7% | – |
| Fat | 3.6g | 5% | medium |
| of which saturates | 2.3g | 11% | medium |
| Carbohydrate | 4.6g | 2% | – |
| of which sugars | 4.6g | 5% | medium |
| Fibre | 0g | – | – |
| Salt | 0.1g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100ml (drink bands). “Trace” means CoFID reports only a trace amount.
Protein in whole milk by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 3.4g | 63 | 4.6g | 3.6g |
| 200g | 6.8g | 126 | 9.2g | 7.2g |
| 250g | 8.5g | 158 | 11.5g | 9g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of whole milk for 20g or 30g of protein
- To consume 20g of protein from whole milk alone, you would need to drink 588g, which provides 371 kcal and 21.2g of fat.
- A larger 30g protein target requires 882g of milk, which contains 556 kcal and over 31g of fat.
- A standard 250g glass provides 8.5g of protein alongside 11.5g of carbohydrates (from sugars) and 9.0g of fat.
How it compares with other egg and dairy foods
Within the egg and dairy foods group on this site, whole milk ranks 22nd out of 23 for protein content per 100g. This places it among the lowest protein options in its category. For protein per calorie, it also ranks 22nd in its group. For comparison, semi-skimmed milk offers a similar amount of protein per 100g (3.5g) but more protein per calorie (7.6g). Other dairy products like ricotta (9.4g) and Greek-style yoghurt (5.7g) provide significantly more protein per 100g, though they also have different calorie and fat profiles.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Whole Milk | 3.4g | 63 | 5.4g |
| Greek-Style Yoghurt | 5.7g | 133 | 4.3g |
| Semi-Skimmed Milk | 3.5g | 46 | 7.6g |
| Ricotta | 9.4g | 144 | 6.5g |
| Low-Fat Natural Yoghurt | 4.8g | 57 | 8.4g |
Quick answers
Is whole milk a high-protein food?
Whole milk contains 3.4g of protein per 100g. It ranks 22nd out of 23 similar egg and dairy foods for protein content on this site, making it a lower-protein choice within its category.
How much protein is in a 250g glass of whole milk?
A 250g glass of whole milk provides 8.5g of protein. This amount also contains 158 calories, 9.0g of fat, and 11.5g of carbohydrates.
How does whole milk compare to semi-skimmed for protein?
Per 100g, whole milk (3.4g) and semi-skimmed milk (3.5g) have almost the same amount of protein. However, semi-skimmed milk has more protein per calorie because it is lower in fat.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.