How many calories do we get from 250 mL of milk? A complete guide

November 12, 2025 •

3 min read

Globally, the average daily milk intake is around 375 mL. While a staple in many diets, the calorie count for a standard 250 mL serving can vary significantly based on the type of milk, impacting your daily intake and fitness goals. Learning precisely how many calories do we get from 250 mL of milk is crucial for making informed dietary choices.

Quick Summary

The calorie content of a 250 mL milk serving varies widely depending on its fat content and source. Cow's milk options range from about 80-90 calories for skim to 150-160 calories for whole milk, while alternatives like almond milk offer fewer calories and soy milk provides higher protein.

Key Points

Calorie Count Varies: A 250 mL serving's calorie count depends primarily on the milk's fat content and source.
Whole Milk is Highest in Calories: A 250 mL serving of whole cow's milk contains 150-160 calories due to its higher fat content.
Skim Milk is Lowest in Calories: Skim milk offers the lowest calorie count among dairy options, with about 80-90 calories per 250 mL.
Plant-Based Milks Vary Widely: Calorie counts range significantly among plant-based alternatives, from 40-60 calories for unsweetened almond milk to 120-140 for oat milk per 250 mL.
Protein Remains Consistent in Dairy: All cow's milk types provide a similar amount of protein (around 8g per 250 mL), regardless of fat content.
Choose Based on Your Goals: Select milk according to your health objectives; skim milk and almond milk are better for weight loss, while whole or soy milk suits muscle gain.

Understanding the Calorie Differences in Dairy Milk

The calorie content in a 250 mL serving of dairy milk is primarily determined by its fat content. Whole milk, with a higher fat percentage, has the most calories, while skim milk has the least. All types of dairy milk provide protein, carbohydrates, calcium, and vitamin D. The removal of fat in lower-fat options helps reduce calories without significantly impacting the protein and carbohydrate content.

Whole Milk (Full Cream)

A 250 mL serving of whole milk contains approximately 150-160 calories due to its 8-9 grams of fat. This option is often recommended for those needing extra energy, like children and athletes, and aids in absorbing fat-soluble vitamins. The protein and fat contribute to satiety.

Reduced-Fat Milk (2% or Semi-Skimmed)

Providing a middle ground, 2% milk has about 120-130 calories per 250 mL with around 4-5 grams of fat. It's a popular choice for balancing taste, calories, and nutritional benefits like protein and calcium.

Skim Milk (Fat-Free)

Skim milk is the lowest-calorie dairy option, with 80-90 calories per 250 mL and less than 0.5 grams of fat. It retains the protein and carbohydrate content of whole milk and is suitable for those managing weight or cholesterol.

Plant-Based Alternatives: A Different Nutritional Profile

Plant-based milks are options for those with lactose intolerance, vegan diets, or taste preferences. Their nutritional profiles and calorie counts differ from dairy and from each other. Many are fortified with calcium and vitamin D, but checking labels is recommended.

Almond Milk (Unsweetened)

Unsweetened almond milk is a low-calorie choice, with only 40-60 calories per 250 mL. It's light, lactose-free, but low in protein (about 1 gram).

Soy Milk (Fortified)

Soy milk is comparable to cow's milk in protein, offering about 7 grams per 250 mL. It has a moderate calorie count of 100-120 per serving and contains healthy fats. Fortified soy milk is a good nutritional alternative for vegans and vegetarians.

Oat Milk

Oat milk typically has 120-140 calories per 250 mL and is higher in carbohydrates. It has about 3 grams of protein and 16 grams of carbs, providing energy. It also contains beta-glucans, a fiber beneficial for cholesterol and gut health.

Comparison of Calorie and Macronutrient Content

The table below compares the calorie and macronutrient breakdown for a 250 mL serving of various milk types.


Milk Type (250 mL)	Approximate Calories (kcal)	Protein (g)	Fat (g)	Carbohydrates (g)
Whole Milk	150-160	~8	8-9	~12
2% Milk	120-130	~8	4-5	~12
Skim Milk	80-90	~8	<1	~12
Unsweetened Almond Milk	40-60	~1	~3	~1
Fortified Soy Milk	100-120	~7	~4	~5
Oat Milk	120-140	~3	~5	~16

Health Goals and Your Choice of Milk

Align your milk choice with your health objectives.

Weight Management

For weight loss, skim milk (80-90 kcal) or unsweetened almond milk (40-60 kcal) are effective due to lower calories and potential satiety benefits from protein and calcium. Low-fat and skim milk are also better for cholesterol management.

Muscle Gain and Recovery

Cow's milk and fortified soy milk are beneficial for muscle building and recovery due to their higher protein content, including whey and casein in dairy. Whole milk's higher energy is suitable for those with greater energy needs.

Lactose Intolerance and Vegan Diets

Plant-based options like almond, soy, and oat milk are suitable for those with lactose intolerance or following a vegan diet. Fortified versions are important for calcium and vitamin D. Soy milk offers similar protein to dairy, while almond and oat milk have different profiles, such as the fiber in oat milk. For more nutritional details, resources like Nutritionix can be helpful.

Conclusion: Making an Informed Choice

The calorie count of 250 mL of milk varies depending on fat content and source. Whole milk is calorie-dense, while skim milk is lower in calories and high in protein. Plant-based options like almond, soy, and oat milk offer diverse nutritional profiles for various dietary needs and preferences. Consider these factors and check product labels to choose the best milk for your health goals.

Frequently Asked Questions

A 250 mL serving of whole or full-cream milk contains approximately 150-160 calories due to its higher fat content.

For a 250 mL serving of skim or fat-free milk, you can expect around 80-90 calories. The fat is removed, but the protein and carb content remain similar to whole milk.

An unsweetened 250 mL serving of almond milk contains significantly fewer calories, typically between 40-60 calories. The calorie count can increase with sweetened varieties.

A 250 mL serving of fortified soy milk provides about 100-120 calories, placing it between skim and 2% dairy milk. It also offers a higher protein content than most other plant-based options.

No, boiling milk does not change its calorie content. While some water might evaporate, concentrating the nutrients slightly, the total calories in the original amount remain the same.

Yes, cow's milk is an excellent source of high-quality protein, with 250 mL providing about 8 grams. Its combination of fast-acting whey and slow-digesting casein supports both immediate and sustained muscle repair.

For weight loss, skim milk (80-90 kcal) and unsweetened almond milk (40-60 kcal) are the best choices due to their lower calorie density. Their protein and calcium content can also help increase satiety.