How Many Calories and Protein Are in 50 Grams of Milk?

October 25, 2025 •

3 min read

One hundred grams of whole milk typically contains around 61 calories, meaning a smaller 50-gram serving offers a lower count. This article provides a detailed breakdown of exactly how many calories and protein are in 50 grams of milk, examining the variations between different types like whole, skim, and condensed milk.

Quick Summary

This guide provides a nutritional breakdown of 50 grams of various milk types, detailing the calories, protein, and other key macronutrients to help you make informed dietary choices.

Key Points

Whole Milk Nutrition: 50 grams of whole milk contains about 31 calories and 2 grams of protein.
Skim Milk Differences: The same 50-gram serving of skim milk is lower in calories, with approximately 25, and contains around 1.75 grams of protein.
Condensed Milk Impact: 50 grams of sweetened condensed milk is far more calorically dense, with about 161 calories and 4 grams of protein due to its high sugar content.
Calculating Other Servings: The nutritional information for a 100-gram serving can be used as a simple benchmark; just divide by two to estimate the value for 50 grams.
Fat Content Matters: The primary difference in calorie count among different milk types, besides additives like sugar, is the fat content.
Beyond Calories and Protein: Milk provides other important nutrients like calcium and potassium, which should also be considered when making dietary choices.

Understanding the Nutritional Value of Milk

Milk is a common staple in many diets, valued for its creamy taste and nutritional content, including protein and calcium. However, the exact calorie and protein count can vary significantly depending on the type of milk. Examining a small, 50-gram serving can help in understanding these nutritional differences, especially for those who carefully monitor their intake.

Whole Milk (3.25% Milkfat)

Fifty grams of whole milk, which contains a higher milkfat percentage, provides a moderate amount of calories and protein. This type is often praised for its rich flavor and has a balanced mix of fats, carbs, and protein.

Calories: Approximately 31 calories.
Protein: Approximately 2 grams.
Fat: Around 2 grams, with about half being saturated fat.
Carbohydrates: Roughly 2 grams, mostly from natural sugars (lactose).

Skim Milk (Fat-Free)

Skim milk, with its fat removed, offers a lower calorie count and similar protein content compared to whole milk. This makes it a popular choice for those looking to reduce their fat intake while still getting a protein boost.

Calories: Approximately 25 calories.
Protein: Approximately 1.75 grams (based on 3.5g per 100g).
Fat: Less than 0.2 grams.
Carbohydrates: Roughly 2.5 grams (based on 5.0g per 104ml).

Condensed Milk (Sweetened)

Condensed milk is a far more concentrated product, with a significant amount of sugar added. As a result, its calorie and protein content per gram is much higher than that of regular milk, making it a much more calorically dense choice.

Calories: Approximately 161 calories.
Protein: Approximately 4 grams.
Carbohydrates: About 27 grams, with nearly all being sugar.

A Simple Way to Calculate Nutrition

For those needing to calculate exact nutrition for different serving sizes, a simple rule of thumb can be applied. Once you know the calories or protein in a standard 100g serving, you can divide that number by two to get the value for a 50-gram portion. This method is a quick way to estimate intake for various milk types, assuming the full nutritional data is available.

Nutritional Comparison: 50g of Different Milk Types

This table highlights the significant nutritional differences in a 50-gram serving, making it easier to compare your options based on your dietary needs.


Milk Type	Calories	Protein (g)	Fat (g)	Carbohydrates (g)
Whole Milk	~31	~2	~2	~2
Skim Milk	~25	~1.75	<0.2	~2.5
Condensed Milk (Sweetened)	~161	~4	~4	~27

Other Considerations When Choosing Milk

Beyond the basic calories and protein, other factors might influence your milk choice. For example, some people have lactose intolerance, which means they might opt for lactose-free milk or milk alternatives. Others might be looking for specific added nutrients. For instance, many types of milk are fortified with Vitamin D, which is essential for bone health and calcium absorption. Condensed milk's high sugar content also makes it unsuitable for regular consumption for many, despite its higher protein in this comparison. Always consider your overall dietary pattern and health goals when selecting your milk type.

The Importance of Dairy in a Balanced Diet

Dairy products like milk are a key source of calcium, phosphorus, and potassium, all of which are vital for maintaining good health. Calcium is particularly important for building strong bones and teeth. The protein in milk is a high-quality, complete protein, meaning it contains all the essential amino acids the body needs. For more authoritative information on the role of dairy in nutrition, you can consult resources like the National Institutes of Health.

Conclusion

In conclusion, 50 grams of whole milk provides approximately 31 calories and 2 grams of protein, while the same amount of skim milk contains around 25 calories and 1.75 grams of protein. Sweetened condensed milk, due to its concentrated sugar, is significantly higher in both calories and protein, with 50 grams containing roughly 161 calories and 4 grams of protein. Your ideal milk choice depends on your specific nutritional goals, such as managing calorie intake, increasing protein, or reducing fat. Understanding these differences allows for more informed dietary decisions, whether you're adding it to your coffee, a smoothie, or simply enjoying a glass.

Frequently Asked Questions

Yes, but only slightly. While skim milk has a higher protein concentration per gram because the fat has been removed, the total protein in a standard serving is very similar across different milk types.

Yes, milk is an excellent source of complete protein. It contains all nine essential amino acids that the body cannot produce on its own.

Lactose, the natural sugar in milk, is a carbohydrate and contributes to the overall calorie count. This is why condensed milk, with added sugar, has a significantly higher calorie count.

Milk alternatives like almond, soy, or oat milk have different nutritional profiles. They are often lower in calories and protein unless fortified, so it's important to check the nutritional label for the specific product.

The fat content is the primary factor. Whole milk contains around 2 grams of fat in a 50-gram serving, whereas skim milk has less than 0.2 grams, leading to a lower calorie count.

Sweetened condensed milk is high in calories because it has been cooked down to remove water and has a large amount of sugar added. This concentrates the calories and sugar significantly.

The protein content in 50g of milk is quite low (1.75-4g depending on the type) and is unlikely to be sufficient for a satiating snack. It is better to pair it with other protein sources or consume a larger serving for a more substantial protein intake.