Milk (whole, 3.25%)
1 cup (240ml)Protein per 100g3.2g
Calories per 100g61
Fat per 100g3.3g
Carbs per 100g4.8g
Fiber per 100g0.0g
Leucine (per serving, est.)780mg
Typical cost$
Quality 0.91
high biological value dairy protein
vegetariangluten-free
Why Milk (whole, 3.25%) shows up in protein-forward diets
An 8oz glass carries about 8g of protein — meaningful as a mixer or addition, not a standalone strategy, since you'd need over 3 liters to hit 100g of protein from milk alone.
Serving-size math
A 1 cup (240ml) portion delivers 7.7g of protein and roughly 146 calories. Scaled per 100 calories, that works out to 5.25g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.
Prep tip
Add a scoop of milk powder to a glass of milk to roughly double the protein without changing the flavor much.
Best for
- smoothie base
- casual protein boost
Allergens
Contains: dairy.
Frequently asked
How much protein is in milk (whole, 3.25%)?
3.2g per 100g, or 7.7g per 1 cup (240ml).
Is milk (whole, 3.25%) a complete protein?
Yes — it's rated a complete, high-quality protein source (high biological value dairy protein).