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Milk Calories, Nutrition, and Health Benefits
Milk has long been considered a symbol of nourishment across cultures. From early childhood to late adulthood, it's one of the most versatile and nutrient-rich beverages you can consume.
But how many calories are in your glass of milk?
What type of milk is best for your goals—cow, buffalo, toned, or skimmed?
In this comprehensive guide, we explore milk calories, nutrition, protein, vitamins, and health benefits, and how to track your intake using the Hint app.
Milk Calories
The calorie content of milk varies greatly depending on its type and fat content. Each variety offers a unique nutritional profile suited to different health goals and lifestyles.
Skimmed milk, with less than 0.5% fat, is virtually fat-free yet rich in protein, calcium, and essential nutrients. It's a smart choice for those aiming for weight loss, heart health, or a calorie-conscious diet, offering core nutrition without added fat.
Toned milk is the most widely consumed type in India, particularly in urban and semi-urban households. With a fat content of around 3%, it offers a balanced blend of nutrition and affordability, making it perfect for everyday use.
Whole cow milk contains approximately 3.5% fat and is a wholesome source of high-quality protein, calcium, and B vitamins. It supports bone health, muscle recovery, and overall growth—ideal for children and adults alike.
Whole buffalo milk is known for its rich, creamy texture and high fat content (6–8%). Packed with protein and energy, it’s commonly used in traditional Indian cooking for dishes like paneer, kheer, and sweets, and is also helpful for those looking to gain weight or build muscle mass.
Here’s a breakdown of calories in different types of milk based on a standard serving size:
| Milk Quantity (in mL) | Skimmed Milk Calories (kcal) | Toned Milk Calories (kcal) | Cow Milk Calories (kcal) | Buffalo Milk Calories (kcal) |
|---|---|---|---|---|
| 50 mL | 17 | 25 | 37 | 54 |
| 100 mL | 34 | 51 | 73 | 107 |
| 1 Small cup or 1 Teacup (100 ml) | 34 | 51 | 73 | 107 |
| 150 mL | 51 | 76 | 110 | 161 |
| 1 Medium cup or 1 Mug (200 ml) | 68 | 102 | 146 | 215 |
| 1 Glass (240 ml) | 82 | 122 | 175 | 258 |
| 250 mL | 85 | 127 | 183 | 269 |
| 1 Large cup (300 ml) | 102 | 153 | 219 | 322 |
| 500 mL | 170 | 254 | 366 | 537 |
| 1000 mL | 340 | 509 | 731 | 1075 |
You can use the Hint app to log and compare different types of milk easily.
Milk Nutrition
Milk is a complete food, offering a wide range of essential nutrients:
- Macronutrients: Carbs, fat, protein
- Micronutrients: Calcium, phosphorus, magnesium, potassium
- Vitamins: A, D, B2, B12
| Calories and Nutrients | Per 240 mL of Skimmed Milk | Per 240 mL of Toned Milk | Per 240 mL of Cow Milk | Per 240 mL of Buffalo Milk |
|---|---|---|---|---|
| Calories (kcal) | 82 | 122 | 175 | 258 |
| Carbs (grams) | 11.7 | 11.6 | 11.9 | 20.1 |
| Dietary Fiber (grams) | 0 | 0 | 0 | 0 |
| Sugar (grams) | 10.1 | 10.2 | 11.7 | 12.8 |
| Protein (grams) | 8.2 | 7.8 | 7.8 | 8.8 |
| Fat (grams) | 0.2 | 4.9 | 10.8 | 15.8 |
| Saturated Fat (grams) | 0.1 | 3.0 | 6.5 | 11.1 |
| Monounsaturated Fat (grams) | 0 | 1.3 | 2.9 | 4.6 |
| Polyunsaturated Fat (grams) | 0 | 0.2 | 0.3 | 0.5 |
| Choelsterol (milligrams) | 7 | 19 | 0 | 0 |
| Sodium (milligrams) | 98 | 108 | 60 | 72 |
Protein in Milk
The protein content of milk changes significantly with the type of milk
| Milk Quantity (in mL) | Protein in Skimmed Milk (grams) | Protein in Toned Milk (grams) | Protein in Cow Milk (grams) | Protein in Buffalo Milk (grams) |
|---|---|---|---|---|
| 50 mL | 1.7 | 1.6 | 1.6 | 1.8 |
| 100 mL | 3.4 | 3.3 | 3.3 | 3.7 |
| 1 Small cup or 1 Teacup (100 ml) | 3.4 | 3.3 | 3.3 | 3.7 |
| 150 mL | 5.1 | 4.9 | 4.9 | 5.5 |
| 1 Medium cup or 1 Mug (200 ml) | 6.9 | 6.5 | 6.5 | 7.4 |
| 1 Glass (240 ml) | 8.2 | 7.8 | 7.8 | 8.8 |
| 250 mL | 8.6 | 8.2 | 8.1 | 9.2 |
| 1 Large cup (300 ml) | 10.3 | 9.8 | 9.8 | 11 |
| 500 mL | 17.1 | 16.4 | 16.3 | 18.4 |
| 1000 mL | 34.3 | 32.7 | 32.6 | 36.8 |
Milk protein supports muscle recovery and satiety. Use Hint Pro to track your daily protein needs.
Vitamins in Milk
Milk is naturally rich in:
- Vitamin D (fortified)
- Vitamin B12 (essential for nerve health)
- Riboflavin (B2) for energy metabolism
Milk Benefits
- Strengthens bones and teeth
- Supports muscle recovery and growth
- Helps regulate blood pressure due to potassium content
- Improves gut health when consumed warm
Is Milk Good For Health?
Yes. When consumed in moderation, milk provides high-quality protein, essential fats, and important vitamins and minerals.
Is Milk Good For Weight Loss?
Yes, especially toned or skimmed milk. It provides satiety and muscle-preserving protein with fewer calories.
Is Milk Good For Diabetes?
Yes, but opt for low-fat, unsweetened milk and avoid flavored variants. Milk's carbs can be balanced within a diabetic diet.
Which Milk is Good for Type 2 Diabetes?
- Toned or skimmed cow milk
- Unsweetened almond milk
- Avoid buffalo milk due to its high fat content
Is Milk Good For High Blood Pressure?
Yes. Milk is rich in potassium and calcium, both of which help lower blood pressure.
Is Milk Good For Heart Patients?
Yes, but low-fat milk is recommended. Avoid full cream and buffalo milk for those on a cardiac diet.
Is Drinking Milk at Night Good?
Yes, especially when paired with calming ingredients like saffron or ashwagandha.
Benefits of Drinking Milk at Night
- Promotes better sleep due to tryptophan
- Aids overnight muscle repair
- Keeps you full through the night
Is Toned Milk Good For Health?
Yes. Toned milk retains most nutrients of full cream milk while reducing fat.
Is Toned Milk Good For Weight Loss?
Yes. It has fewer calories and fat compared to whole cow or buffalo milk.
How to Remove Fat From Milk?
- Boil and cool to let the cream rise
- Skim off the top layer manually
Cold Milk Benefits
- Soothes acidity and heartburn
- Hydrating during summer
- Acts as a natural antacid
Is Buffalo Milk Good for Health?
Yes—for children, athletes, and weight gainers. It is nutrient-dense but not suitable for heart patients.
Which Milk is Better: Cow or Buffalo?
- For weight loss/diabetes: Cow milk
- For muscle gain/children: Buffalo milk
Special Flavored Milks and Their Benefits
Turmeric Milk Benefits
- Anti-inflammatory
- Boosts immunity
- Helps with cold and flu
Garlic Milk Benefits
- Relieves bloating
- May reduce cholesterol
- Used in traditional detox remedies
Kesar Milk Benefits / Saffron Milk Benefits
- Improves sleep quality
- Enhances skin tone
- Traditionally used during pregnancy
Popular Milk Combos and Their Benefits
Makhana with Milk Benefits
- Rich in calcium and magnesium
- Supports bone and joint health
Milk with Dates Benefits
- Natural energy boost
- High in iron and potassium
Honey and Milk Benefits
- Soothes the throat
- Boosts immunity
Ashwagandha with Milk Benefits
- Reduces stress
- Enhances recovery and sleep
Anjeer with Milk Benefits
- Improves digestion
- Iron and calcium boost for women
How the Hint App Helps
With the Hint app, you can:
- Track milk and dairy intake accurately
- Log protein, calcium, fat, and sugar
- Monitor blood pressure, cholesterol, and blood sugar
- Get suggestions based on your health goals
- Sync meals with wearable data
Hint Pro and Hint Premium Subscriptions
- Hint Pro: Access advanced tracking, Pro Workouts, and smart nutrition breakdowns
- Hint Premium: Enjoy unlimited dietitian consultations, personalized diet plans, and medical support for diabetes, PCOS, cholesterol, and more
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Conclusion
Milk remains a nutritional cornerstone that can adapt to nearly every health goal, from boosting immunity and building muscle to aiding weight loss and digestion. Whether you choose cow, buffalo, skimmed, or toned milk, the key is moderation and context.
Download the Hint app to track milk intake, explore personalized diet plans, and unlock your healthiest self today.
