How many calories are in a glass of 250 mL cow milk?

December 31, 2025 •

3 min read

A 250 mL glass of whole cow milk typically contains about 150–160 calories, while skim milk has approximately 80–90 calories. The calorie count in a 250 mL glass of cow milk varies significantly based on its fat content.

Quick Summary

The fat level in cow's milk dictates its caloric value, with whole milk having the most and skim the least. Essential nutrients like protein and calcium remain consistent. This allows choices for health, weight management and overall wellness.

Key Points

Calorie variation: The number of calories in a 250 mL glass of cow milk ranges from approximately 80 to 160, depending on its fat content.
Whole milk: Contains the highest calorie count, around 150-160 kcal per 250 mL, due to its higher fat percentage.
Skim milk: The lowest-calorie option, providing only about 80-90 kcal per 250 mL, as nearly all the fat has been removed.
Protein and nutrients: Despite calorie differences, most cow milk varieties contain similar levels of high-quality protein, calcium, and vitamin B12.
Dietary choice: Low-fat or skim milk is better for weight management, while whole milk is suitable for those needing more calories and fat, such as young children and athletes.
Weight management: The protein content in milk can help with weight management by increasing feelings of fullness and satiety.

The Calorie Breakdown by Milk Type

To determine how many calories are in a 250 mL glass of cow milk, it is important to consider the different types. The main factor influencing the calorie count is the fat content, which is removed during processing to create lower-fat versions.

Whole Milk (Full-Fat)

A 250 mL glass of whole cow milk, containing about 3.25% fat, usually has around 150 to 160 calories. Whole milk offers essential fat-soluble vitamins (A, D, E, and K) and a creamy flavor. It is also higher in saturated fat compared to other types.

Reduced-Fat Milk (2%)

A 250 mL glass of 2% reduced-fat milk offers a moderate calorie count, with around 120 to 130 calories. It contains less fat and fewer calories than whole milk and retains a good portion of its creamy texture and nutritional benefits.

Low-Fat Milk (1%)

With a significant reduction in fat, a 250 mL glass of 1% low-fat milk has approximately 100 to 110 calories. This is a popular choice for those aiming to reduce their overall fat and calorie intake.

Skim Milk (Fat-Free)

Skim, or fat-free, milk is the lowest-calorie option. A 250 mL glass contains just 80 to 90 calories. By removing almost all the fat, the calorie count is lowered, but it still provides protein and other nutrients like calcium and vitamin D.

Comparison of Cow Milk Calories per 250 mL

The differences are highlighted in a comparison table outlining the calorie and macronutrient profiles for a standard 250 mL glass of various cow milk types:


Type of Cow Milk	Approximate Calories (250 mL)	Approximate Fat (g)	Approximate Protein (g)	Approximate Carbs (g)
Whole Milk (3.25%)	150–160	8–9	8	12
Reduced-Fat Milk (2%)	120–130	4–5	8	12
Low-Fat Milk (1%)	100–110	2–3	8	12
Skim Milk (0%)	80–90	0.5 or less	8	12

How to Choose the Right Milk for Your Goals

Choose milk that aligns with your health and fitness goals. For weight management, skim or low-fat milk is a common strategy to reduce caloric intake. Whole milk provides additional fat and calories for muscle growth or higher energy needs.

Dietary Considerations

Weight Loss: Skim milk is the ideal choice due to its low-calorie, high-protein profile, which promotes satiety without excess calories.
Muscle Building: Whole milk's higher calorie content and balanced macronutrient ratio support athletes and bodybuilders seeking to build muscle mass.
Children and Infants: Children under two require the higher fat content of whole milk for proper brain development.
Heart Health: For those concerned with cholesterol, lower-fat options like skim or semi-skimmed milk are recommended due to lower saturated fat content.

Milk and Essential Nutrients

Regardless of fat content, cow milk is a nutritional powerhouse. It is a rich source of essential nutrients crucial for overall health.

Calcium and Vitamin D: These are essential for building and maintaining strong bones and teeth, helping to prevent osteoporosis.
Protein: Milk contains high-quality protein, including casein and whey, which are vital for muscle growth and repair.
Vitamins and Minerals: It also provides significant amounts of vitamin B12, phosphorus, potassium, and riboflavin.

Conclusion

Understanding how many calories are in a glass of 250 mL cow milk is straightforward once you know that the fat content is the primary variable. Whole milk has the highest calorie count at 150–160 kcal, while skim milk offers the leanest option at 80–90 kcal per 250 mL serving. By consulting the nutrition labels and considering personal health objectives, it is possible to select the right type of cow milk to fit dietary needs without sacrificing essential nutrients like protein and calcium.

For more detailed nutritional information and daily recommended values, refer to authoritative resources like the USDA National Nutrient Database.

Frequently Asked Questions

For weight loss, skim (fat-free) milk is the best choice. It has the fewest calories, typically 80–90 kcal per 250 mL, while still providing protein to keep you feeling full.

Yes, whole milk has significantly more calories than skim milk. A 250 mL glass of whole milk has 150–160 kcal, almost double the 80–90 kcal found in the same amount of skim milk.

Yes, minor variations can exist between brands due to slight differences in processing and the cow's diet. However, the calorie count per milk type (whole, 2%, 1%, skim) is generally consistent.

Yes, cow milk is an excellent source of high-quality protein. A 250 mL glass, regardless of its fat content, provides approximately 8 grams of protein, essential for muscle and bone health.

The primary factor is the fat content. The more fat present in the milk, the higher the calorie count will be. This is why whole milk is more calorie-dense than skim milk.

No, lactose-free milk is not inherently lower in calories. It is regular cow milk with the enzyme lactase added to break down the lactose, so its calorie count is determined by its fat content, just like standard milk.

Reduced-fat (2%) milk contains a moderate number of calories, typically around 120–130 kcal per 250 mL. It is a middle-ground option between high-calorie whole milk and low-calorie skim milk.

Yes, drinking milk can support muscle building. It provides a good source of high-quality protein, which contains all the essential amino acids needed for muscle repair and growth, especially after exercise.