Which Milk Has the Most Calories? A Complete Guide for Your Diet

October 3, 2025 •

4 min read

According to USDA data, a single cup of whole cow's milk contains around 149 calories, giving it one of the highest calorie counts among basic, unflavored milks. For many people, understanding which milk has the most calories is crucial for managing dietary intake, especially with the wide variety of dairy and plant-based milks now available.

Quick Summary

This guide compares the calorie content of popular dairy and plant-based milks, explaining how fat and sugar content influence their energy value. It helps consumers determine which milk is the highest in calories and which might better suit their personal health and diet objectives, from weight gain to calorie control.

Key Points

Whole milk is highest in calories among basic cow's milk: At about 150 calories per cup, its higher fat content makes it more energy-dense than other dairy milks.
Fat content determines dairy milk calories: Skim milk is the lowest calorie dairy option (around 85 kcal) because its fat has been removed, while 1% and 2% fall in between.
Added sugars significantly increase calories: Flavored milks, like chocolate milk, contain large amounts of added sugar, dramatically boosting their caloric total compared to plain versions.
Calorie counts vary widely among plant-based milks: Some plant milks like sweetened oat and rice milk can be high in calories (up to 160 kcal), while unsweetened almond and cashew milk are among the lowest (as low as 25-40 kcal).
Dietary goals should guide your milk choice: Select whole milk for muscle-building or weight gain, or low-calorie options like skim or unsweetened almond for weight management.
Always check the nutrition label: Calorie counts can differ by brand and whether the product is sweetened, flavored, or fortified, making it essential to read the label for accurate information.

Comparing Calorie Counts: Dairy Milk Varieties

Among traditional animal milks, fat content is the primary driver of caloric density. A simple breakdown shows a clear hierarchy, from the richest options to the leanest.

Whole Milk (Full-Fat)

Whole milk retains all its natural milk fat, resulting in a rich, creamy texture and the highest calorie count among standard dairy milks. A typical 8-ounce (one cup) serving contains approximately 149-152 calories. This makes it a popular choice for individuals looking to gain weight, including athletes aiming to build muscle mass. The higher fat content is also responsible for carrying fat-soluble vitamins, such as vitamins A, D, and E.

Lower-Fat Dairy Options

For those monitoring their calorie intake, cow's milk offers a range of lower-fat alternatives that significantly reduce the calorie count while retaining much of the nutritional value, such as protein and calcium.

2% (Reduced-fat) milk: A cup of 2% milk contains about 120-125 calories, providing a balance between a creamy taste and fewer calories.
1% (Low-fat) milk: With roughly 100-107 calories per cup, this is a further step down in fat and calories from 2%.
Skim (Fat-free) milk: The lowest calorie dairy option, containing only about 80-90 calories per cup, because nearly all the fat has been removed.

The Impact of Added Flavors

It is important to note that any milk, dairy or plant-based, can have its calorie count substantially increased by added ingredients. Flavored options like chocolate milk or sweetened milks often contain a large amount of added sugar. For instance, a cup of whole chocolate milk can pack over 200 calories, a significant jump from regular whole milk.

Calorie Considerations for Plant-Based Milks

The caloric range of plant-based milks is extremely broad, depending heavily on the base ingredient, preparation, and whether it is sweetened. Some varieties can be surprisingly high in calories, while others are among the lowest available.

Higher Calorie Plant Milks

Oat Milk: With its creamy texture, oat milk can rival whole dairy milk in calories, especially in sweetened or “extra creamy” barista-style versions. Some brands offer products with 120-160 calories per cup, often containing added sugars to enhance flavor.
Rice Milk: This option is naturally sweet and higher in carbohydrates, making it a high-calorie choice compared to other plant milks, typically around 120 calories per cup.
Coconut Milk (for beverages): The canned variety used for cooking is extremely high in fat and calories, but coconut milk sold as a beverage is much lower, generally in the 50-70 calorie range per cup.

Lower Calorie Plant Milks

Almond Milk (Unsweetened): This is typically one of the lowest-calorie milk alternatives, with some unsweetened varieties offering as little as 30-40 calories per cup. However, this low-calorie count comes with a lower protein content.
Cashew Milk (Unsweetened): Similar to almond milk, unsweetened cashew milk is very low in calories, often around 25-40 calories per cup.
Soy Milk: Unsweetened soy milk offers a more balanced nutritional profile, closer to dairy milk in terms of protein. It typically contains around 80-100 calories per cup.

How to Choose the Right Milk for Your Diet

Making the right choice depends on your personal health goals, dietary needs, and flavor preferences. Consider the following when deciding which milk is best for you.

For Weight Gain: If you are trying to increase your calorie intake, whole dairy milk is an excellent option. You can also choose higher-calorie plant milks like sweetened oat milk or soy milk. Adding milk powder to regular milk can also create a high-calorie, nutrient-dense drink.
For Weight Loss: The best choices for a low-calorie diet are skim cow's milk or unsweetened, low-calorie plant milks like almond or cashew milk. Always check the label for added sugars, which can dramatically increase calories.
For Allergies and Intolerances: For those with lactose intolerance, dairy-free alternatives are necessary. Soy milk provides a high-protein option, while unsweetened almond and cashew milks offer a low-calorie alternative. Individuals with nut allergies should consider alternatives like soy or oat milk, checking for potential cross-reactivity.
Nutrient Density: While calorie content is a major factor, also consider nutrient density. All types of milk are often fortified with vitamins like D and calcium. However, whole milk offers more naturally occurring omega-3s, while soy milk provides a complete protein profile comparable to dairy.

Comparison Table: Calories in Common Milks (per 1 cup/8 oz)


Milk Type	Approximate Calories (Unsweetened)	Key Nutritional Aspect
Whole Cow's Milk	~150 kcal	Higher in fat, rich and creamy
2% Reduced-Fat Cow's Milk	~120 kcal	Balanced fat and calorie content
Skim Cow's Milk	~85 kcal	Very low fat, lowest calorie dairy option
Unsweetened Soy Milk	~80 kcal	Comparable protein to dairy
Oat Milk (Original)	~120 kcal	Naturally sweet, higher in carbs
Unsweetened Almond Milk	~30-40 kcal	Very low calorie, lower protein
Unsweetened Cashew Milk	~25-40 kcal	Very low calorie, very low protein
Coconut Milk Beverage	~50-70 kcal	Lower carb, contains saturated fats

Conclusion: Making an Informed Choice

Determining which milk has the most calories depends on the fat and sugar content. Whole dairy milk and sweetened plant-based varieties like oat milk typically top the calorie charts. For those looking to gain weight, these options offer a nutrient-dense and energy-rich choice. In contrast, individuals seeking a low-calorie beverage will find better options in skim milk or unsweetened almond and cashew milk. Ultimately, the best milk for your diet is one that aligns with your specific health goals and dietary requirements. Always read nutrition labels carefully, as preparation methods and added ingredients can significantly alter the final calorie count and nutritional profile of any milk product.

For more in-depth nutritional comparisons and health information, consider exploring resources from reputable organizations like the American Society for Nutrition.

Frequently Asked Questions

Whole, or full-fat, cow's milk has the most calories, with about 149-152 calories per 8-ounce cup. This is due to its higher fat content compared to reduced-fat, low-fat, and skim milk.

Yes, skim milk has significantly fewer calories than whole milk. Skim milk is fat-free and contains approximately 80-90 calories per cup, whereas whole milk has about 150 calories for the same serving size.

The highest calorie plant-based milks are often sweetened or 'barista' style oat and rice milks. Some sweetened oat milk can reach 160 calories per cup, and rice milk tends to be high in carbohydrates, pushing up its calorie count.

Yes, flavored and sweetened milks, both dairy and plant-based, are significantly higher in calories than their unsweetened counterparts. For example, a cup of whole chocolate milk is much higher in calories due to added sugars.

For weight gain, whole dairy milk is an excellent choice due to its higher fat and calorie content. Athletes often use it for muscle building. You can also consider fortified milks or adding milk powder to increase caloric density.

For weight loss, opting for lower-calorie milks is advisable. Skim milk is the best dairy option, while unsweetened almond or cashew milk are the lowest-calorie plant-based choices.

Standard fortification with vitamins and minerals does not significantly impact the calorie count of milk. However, some specialty fortified milks, especially those designed for weight gain, may have added calories from extra protein or fats.