What are the macros of a cup of milk?

December 13, 2025 •

3 min read

According to the USDA, a standard cup of whole milk (approximately 244g) contains about 122 calories and offers a complete nutritional profile. Understanding what are the macros of a cup of milk is essential for tracking your dietary intake, especially if you're managing weight or building muscle.

Quick Summary

This article breaks down the macronutrient composition of a single cup of milk, detailing the fat, protein, and carbohydrate content across different types like whole, 2%, 1%, and skim milk. It also explores the nutritional differences and benefits of each dairy option.

Key Points

Whole milk macros: A cup of whole milk typically contains around 8g of protein, 8g of fat, and 12g of carbs, with about 149 calories.
Skim milk macros: Skim milk offers approximately 8-9g of protein, a negligible 0.2g of fat, and 12g of carbs, resulting in around 90 calories per cup.
Lactose is the carb source: The carbohydrates in milk come from lactose, a naturally occurring sugar.
Protein quality: Milk is a source of high-quality protein, including all nine essential amino acids needed for muscle repair and growth.
Varied fat content: The fat content is the main factor determining the calorie difference between whole, 2%, 1%, and skim milk.
Rich in micronutrients: Milk provides essential vitamins and minerals like calcium, potassium, phosphorus, and B vitamins.

A Detailed Look at the Macros in Milk

Milk is often referred to as a complete food source due to its rich and balanced nutritional composition. However, the specific macronutrient content—proteins, carbohydrates, and fats—can vary significantly depending on the type of milk you choose. A standard cup measurement is typically 8 fluid ounces or around 244 grams. The primary carbohydrate source in milk is lactose, a naturally occurring sugar. The protein is a high-quality source, providing all nine essential amino acids.

The Macronutrient Breakdown of Different Milk Types

The most significant difference in the macro profile of milk varieties lies in the fat content, which in turn affects the total calorie count. Milk is processed to remove some or all of its fat to create different products.

Whole Milk (3.25% fat): A cup of whole milk contains approximately 8 grams of fat, 8 grams of protein, and 12 grams of carbohydrates, totaling around 149 calories. This option is higher in calories and fat, which can be beneficial for those looking to gain weight or needing a higher-calorie diet.
2% (Reduced-Fat) Milk: With some fat removed, a cup of 2% milk has roughly 5 grams of fat, about 8 grams of protein, and around 13 grams of carbs, bringing the calorie count to about 122. This is a good middle-ground option for those who want to reduce fat and calories but still enjoy some creaminess.
1% (Low-Fat) Milk: This option is lower in fat and calories. A cup provides about 2 grams of fat, 8 grams of protein, and 12 grams of carbs, for approximately 102 calories. It's a popular choice for those monitoring their fat intake.
Skim (Non-Fat) Milk: Skim milk contains almost no fat, with just 0.2 grams per cup. It provides about 8 grams of protein and 12 grams of carbohydrates, resulting in the lowest calorie count at around 90 per cup. It is a favored option for those on a calorie-restricted diet.

Comparing Milk Macronutrients: A Quick Reference


Milk Type	Protein (g)	Fat (g)	Carbohydrates (g)	Calories	Key Characteristic
Whole (3.25%)	~8	~8	~12	~150	Higher calories and fat
2% (Reduced-Fat)	~8	~5	~13	~122	Balanced fat and calories
1% (Low-Fat)	~8	~2	~12	~102	Reduced fat content
Skim (Non-Fat)	~8-9	~0.2	~12	~90	Lowest fat and calories

Additional Nutrients in a Cup of Milk

Beyond the primary macronutrients, a cup of milk is a rich source of essential vitamins and minerals. These include:

Calcium: Milk is well-known for its high calcium content, crucial for bone and teeth health. A single cup can provide a significant portion of your daily recommended intake.
Vitamin D: Many milk products are fortified with vitamin D, which aids in calcium absorption.
Potassium: This mineral helps regulate blood pressure and is abundant in milk.
Vitamin B12: Important for nerve function and red blood cell formation.
Phosphorus: Works with calcium to build strong bones and is vital for many bodily functions.

Milk and Different Dietary Goals

The fat and calorie variations mean different types of milk can align with various dietary needs. For athletes and bodybuilders seeking to increase calorie intake for muscle mass, whole milk provides a good balance of fat and protein. In contrast, individuals focused on weight management or limiting fat intake often prefer skim or low-fat milk. Regardless of the type, milk's high-quality protein and nutrient density make it a valuable part of many healthy eating plans.

Conclusion

Understanding what are the macros of a cup of milk reveals that while the protein and carbohydrate content remain relatively consistent across different fat percentages, the fat content and, consequently, the calories, change significantly. This allows individuals to select the best option for their personal dietary and health requirements. From the rich and creamy profile of whole milk to the low-calorie nature of skim milk, there is a dairy option to fit nearly any lifestyle. The added benefit of essential vitamins and minerals makes milk a nutritious beverage choice for many people.

For more detailed nutritional information and daily values, consulting a resource like the U.S. Dairy official site can provide further insights into milk's benefits.

Frequently Asked Questions

Whole milk has significantly more fat and calories than skim milk. A cup of whole milk contains about 8 grams of fat and 149 calories, whereas a cup of skim milk has only about 0.2 grams of fat and around 90 calories, while their protein and carbohydrate content remains similar.

Yes, the protein content is fairly consistent across whole, 2%, 1%, and skim milk, with each cup providing approximately 8 grams of high-quality protein.

The carbohydrates in milk are primarily from lactose, a natural sugar. A standard cup typically contains about 12 grams of carbohydrates from lactose.

For those focused on weight loss, skim or low-fat milk is often recommended. These options provide a similar protein boost with a much lower calorie and fat count compared to whole milk.

The calcium content is largely consistent across different dairy milk types. Skim milk may have slightly more calcium per cup than whole milk because the nutrients are more concentrated once the fat is removed.

Yes, milk is an excellent source of high-quality protein that contains all nine essential amino acids necessary for muscle repair and growth. It is often consumed by athletes and bodybuilders for this reason.

For individuals with lactose intolerance, consuming standard dairy milk can cause digestive issues. The macros are still present, but the body lacks the enzyme to properly digest the lactose (carbohydrate), requiring the use of lactose-free milk or alternative milk products.