Track your nutrition and health goals
Milk Calories: 100ml, 200ml, 250ml, 300ml, 500ml | Cow, Buffalo, Toned, Skimmed
By Asfia Fatima, Chief Dietitian at Clearcals
The calorie content of milk varies significantly by type and volume. Skimmed milk has 34 kcal per 100ml, while buffalo milk has 107 kcal — a difference driven primarily by fat content. Toned milk, the most widely consumed variety in India, sits at 51 kcal per 100ml.
Track your daily milk intake with the Hint app to stay on top of your calorie and protein goals.
Milk Calories: Complete Reference Table
| Quantity | Skimmed Milk | Toned Milk | Cow Milk | Buffalo Milk |
|---|---|---|---|---|
| 50 ml | 17 kcal | 25 kcal | 37 kcal | 54 kcal |
| 100 ml | 34 kcal | 51 kcal | 73 kcal | 107 kcal |
| 150 ml | 51 kcal | 76 kcal | 110 kcal | 161 kcal |
| 200 ml | 68 kcal | 102 kcal | 146 kcal | 215 kcal |
| 1 glass (240 ml) | 82 kcal | 122 kcal | 175 kcal | 258 kcal |
| 250 ml | 85 kcal | 127 kcal | 183 kcal | 269 kcal |
| 300 ml | 102 kcal | 153 kcal | 219 kcal | 322 kcal |
| 500 ml | 170 kcal | 254 kcal | 366 kcal | 537 kcal |
| 1000 ml (1 litre) | 340 kcal | 509 kcal | 731 kcal | 1075 kcal |
100ml Milk Calories and Protein
100ml of buffalo milk contains 107 kcal and 3.7g of protein. Toned milk has 51 kcal and 3.3 g of protein. 100ml of cow milk contains 73 kcal and 3.3g of protein.
Milk protein per 100ml: 3.3g–3.4g (skimmed, toned, cow) | 3.7g (buffalo)
100ml cow milk: 73 kcal | 3.3g protein 100ml buffalo milk: 107 kcal | 3.7g protein 100ml toned milk: 51 kcal | 3.3g protein
All four types of milk are complete protein sources, containing all nine essential amino acids. The difference in protein per 100ml across types is small (3.3–3.7g), while the difference in calories is significant (34–107 kcal) — driven entirely by fat content.
| Milk Type | Calories (100ml) | Protein (100ml) |
|---|---|---|
| Skimmed milk | 34 kcal | 3.4g |
| Toned milk | 51 kcal | 3.3g |
| Cow milk | 73 kcal | 3.3g |
| Buffalo milk | 107 kcal | 3.7g |
150ml Milk Calories and Protein
150ml of buffalo milk contains 161 kcal and 5.5g of protein. Toned milk has 76 kcal and 4.9g protein. 150ml of cow milk contains 110 kcal and 4.9g of protein.
| Milk Type | Calories (150ml) | Protein (150ml) |
|---|---|---|
| Skimmed milk | 51 kcal | 5.1g |
| Toned milk | 76 kcal | 4.9g |
| Cow milk | 110 kcal | 4.9g |
| Buffalo milk | 161 kcal | 5.5g |
200ml Milk Calories and Protein
200ml of cow milk contains 146 kcal and 6.5g of protein. Toned milk has 102 kcal and 6.5g protein. Buffalo milk provides 215 kcal and 7.4g of protein per 200ml.
200ml cow milk protein: 6.5g | 200ml cow milk calories: 146 kcal 200ml buffalo milk protein: 7.4g | 200ml buffalo milk calories: 215 kcal 200ml toned milk protein: 6.5g | 200ml toned milk calories: 102 kcal 200ml skimmed milk protein: 6.9g | 200ml skimmed milk calories: 68 kcal
A 200ml serving is a standard small glass or the portion used in a cup of tea or coffee made with full milk. If your goal is protein intake, 200ml of skimmed milk actually delivers slightly more protein (6.9g) than toned or cow milk (6.5g each), because removing fat concentrates the protein proportion.
| Milk Type | Calories (200ml) | Protein (200ml) |
|---|---|---|
| Skimmed milk | 68 kcal | 6.9g |
| Toned milk | 102 kcal | 6.5g |
| Cow milk | 146 kcal | 6.5g |
| Buffalo milk | 215 kcal | 7.4g |
250ml Milk Calories and Protein
250ml of buffalo milk contains 269 kcal and 9.2g of protein. Toned milk has 127 kcal and 8.2g of protein. 250ml of cow milk contains 183 kcal and 8.1g of protein.
| Milk Type | Calories (250ml) | Protein (250ml) |
|---|---|---|
| Skimmed milk | 85 kcal | 8.6g |
| Toned milk | 127 kcal | 8.2g |
| Cow milk | 183 kcal | 8.1g |
| Buffalo milk | 269 kcal | 9.2g |
300ml Milk Calories and Protein
300ml of buffalo milk contains 322 kcal and 11g of protein. Toned milk has 153 kcal and 9.8g of protein. 300ml of cow milk contains 219 kcal and 9.8g of protein.
300ml cow milk protein: 9.8g | 300ml cow milk calories: 219 kcal 300ml buffalo milk protein: 11g | 300ml buffalo milk calories: 322 kcal
| Milk Type | Calories (300ml) | Protein (300ml) |
|---|---|---|
| Skimmed milk | 102 kcal | 10.3g |
| Toned milk | 153 kcal | 9.8g |
| Cow milk | 219 kcal | 9.8g |
| Buffalo milk | 322 kcal | 11g |
500ml Milk Calories and Protein
500ml of buffalo milk contains 537 kcal and 18.4g of protein. Toned milk has 254 kcal and 16.4g of protein. 500ml of cow milk contains 366 kcal and 16.3g of protein.
500ml buffalo milk protein: 18.4g | 500ml buffalo milk calories: 537 kcal 500ml cow milk protein: 16.3g | 500ml cow milk calories: 366 kcal 500ml toned milk protein: 16.4g | 500ml toned milk calories: 254 kcal
A 500ml serving is half a standard 1-litre pouch. At 16–18g of protein, a 500ml serving of any milk type covers approximately 30% of a typical adult's daily protein requirement.
| Milk Type | Calories (500ml) | Protein (500ml) |
|---|---|---|
| Skimmed milk | 170 kcal | 17.1g |
| Toned milk | 254 kcal | 16.4g |
| Cow milk | 366 kcal | 16.3g |
| Buffalo milk | 537 kcal | 18.4g |
1 Glass Milk Calories and Protein
1 glass of buffalo milk contains 258 kcal and 8.8g of protein. Toned milk has 122 kcal and 7.8g of protein. 1 glass (240ml) of cow milk contains 175 kcal and 7.8g of protein.
Note: A standard Indian glass is typically 240ml. Some glasses hold 250ml — for 250ml values, see the section above.
| Milk Type | Calories (1 glass / 240ml) | Protein (1 glass / 240ml) |
|---|---|---|
| Skimmed milk | 82 kcal | 8.2g |
| Toned milk | 122 kcal | 7.8g |
| Cow milk | 175 kcal | 7.8g |
| Buffalo milk | 258 kcal | 8.8g |
Adding 1 teaspoon (5g) of sugar adds approximately 20 kcal. A standard 240ml glass of toned milk with sugar has approximately 142 kcal. 1 glass milk calories with sugar:
1 glass of milk calories without sugar is simply the values in the table above — no added calories beyond the milk itself.
1 Litre Milk Calories and Protein
1 litre of buffalo milk contains 1075 kcal and 36.8g of protein. Toned milk has 509 kcal and 32.7g of protein. 1 litre (1000ml) of cow milk contains 731 kcal and 32.6g of protein.
| Milk Type | Calories (1 litre) | Protein (1 litre) |
|---|---|---|
| Skimmed milk | 340 kcal | 34.3g |
| Toned milk | 509 kcal | 32.7g |
| Cow milk | 731 kcal | 32.6g |
| Buffalo milk | 1075 kcal | 36.8g |
Milk Nutritional Value Per 100ml
The table below provides a complete nutritional breakdown of all four common milk types per 100ml, including actual calcium values and percentage of the Indian daily recommended intake.
| Nutrient | Skimmed (per 100ml) | Toned (per 100ml) | Cow (per 100ml) | Buffalo (per 100ml) | % Indian RDA (Cow) |
|---|---|---|---|---|---|
| Calories | 34 kcal | 51 kcal | 73 kcal | 107 kcal | — |
| Protein | 3.4g | 3.3g | 3.3g | 3.7g | ~6% |
| Carbohydrates | 4.9g | 4.8g | 5.0g | 8.4g | — |
| Fat | 0.1g | 2.0g | 4.5g | 6.6g | — |
| Saturated Fat | 0.1g | 1.3g | 2.7g | 4.6g | — |
| Sugar | 4.2g | 4.3g | 4.9g | 5.3g | — |
| Calcium | ~120mg | ~120mg | ~118mg | ~127mg | ~12% |
| Phosphorus | ~94mg | ~94mg | ~93mg | ~120mg | ~13% |
| Potassium | ~152mg | ~152mg | ~152mg | ~178mg | ~4% |
| Sodium | ~48mg | ~54mg | ~43mg | ~52mg | ~2% |
Note: % Indian RDA column uses cow milk as the reference. Calcium Indian RDA is 1000mg/day for adults.
Milk Protein Per 100ml — Key Takeaway
All four milk types deliver very similar protein per 100ml (3.3–3.7g). Choosing between milk types for protein purposes alone is not meaningful — the bigger differentiator is calories. Skimmed and toned milk give you nearly identical protein at a fraction of the calories of buffalo milk.
Milk Protein Per Serving
Milk is an excellent source of complete protein containing all essential amino acids. Here is the protein content across all common serving sizes:
| Quantity | Skimmed Milk | Toned Milk | Cow Milk | Buffalo Milk |
|---|---|---|---|---|
| 100 ml | 3.4g | 3.3g | 3.3g | 3.7g |
| 200 ml | 6.9g | 6.5g | 6.5g | 7.4g |
| 250 ml | 8.6g | 8.2g | 8.1g | 9.2g |
| 300 ml | 10.3g | 9.8g | 9.8g | 11g |
| 500 ml | 17.1g | 16.4g | 16.3g | 18.4g |
| 1000 ml | 34.3g | 32.7g | 32.6g | 36.8g |
Use Hint Pro to track your daily protein needs and see how milk contributes to your targets.
Milk Nutrition Facts Per 240ml (1 Glass)
| Nutrient | Skimmed (240ml) | Toned (240ml) | Cow (240ml) | Buffalo (240ml) |
|---|---|---|---|---|
| Calories | 82 kcal | 122 kcal | 175 kcal | 258 kcal |
| Carbohydrates | 11.7g | 11.6g | 11.9g | 20.1g |
| Sugar | 10.1g | 10.2g | 11.7g | 12.8g |
| Protein | 8.2g | 7.8g | 7.8g | 8.8g |
| Fat | 0.2g | 4.9g | 10.8g | 15.8g |
| Saturated Fat | 0.1g | 3.0g | 6.5g | 11.1g |
| Sodium | 98mg | 108mg | 60mg | 72mg |
Types of Milk: Comparison and Best Use
Skimmed milk (less than 0.5% fat): Virtually fat-free with 34 kcal/100ml. Best for weight loss, heart health, and high-calorie diets where dairy protein is needed without the fat.
Toned milk (~3% fat): Most widely consumed in India at 51 kcal/100ml. Offers a balanced nutrition profile at an accessible price point, and is suitable for most health goals including weight management and general nutrition.
Whole cow milk (~3.5% fat): 73 kcal/100ml. High-quality protein, calcium, and B vitamins. Supports bone health, muscle gain, and is the standard choice for children and growing adults.
Whole buffalo milk (~6–8% fat): 107 kcal/100ml. Rich, creamy texture used in traditional Indian cooking (paneer, kheer, lassi). Higher in protein and fat — suited for weight gain, athletes, and children with high energy needs.
Vitamins in Milk
Milk is naturally rich in:
- Vitamin D (fortified) — supports calcium absorption and bone health
- Vitamin B12 — essential for nerve health and red blood cell production
- Riboflavin (B2) — supports energy metabolism
- Vitamin A — particularly high in buffalo milk
Milk Benefits
- Strengthens bones and teeth via calcium and phosphorus
- Supports muscle recovery and growth (complete protein)
- Helps regulate blood pressure due to its potassium content
- Improves gut health when consumed warm
- Buffalo milk supports weight gain and energy needs
Is Milk Good For Weight Loss?
Yes, especially toned or skimmed milk. Toned milk provides 51 kcal/100ml with 3.3g protein — the protein supports satiety, and the calorie cost is modest. A 240ml glass of toned milk with no added sugar has just 122 kcal. Choose unsweetened milk and avoid flavoured or condensed variants.
Is Milk Good For Diabetes?
Yes, but choose low-fat, unsweetened milk and avoid flavoured variants. Toned or skimmed cow milk is suitable for people with diabetes — its protein slows glucose absorption, and its glycaemic impact is modest compared to most carbohydrate foods. Buffalo milk, with higher fat and calorie content, should be consumed in smaller portions.
Is Milk Good For High Blood Pressure?
Yes. Milk is rich in potassium and calcium, both of which help lower blood pressure. Low-fat, toned, or skimmed milk provides these minerals without the saturated fat load of buffalo milk. The DASH diet specifically recommends low-fat dairy as a cornerstone for blood pressure management.
Benefits of Drinking Milk at Night
- Promotes better sleep due to tryptophan content
- Aids overnight muscle repair with protein
- Keeps you satiated through the night Warm milk with saffron (kesar), ashwagandha, or turmeric can enhance these effects further.
Which Milk is Better: Cow or Buffalo?
For weight loss/diabetes: Cow milk or toned milk (lower calories and fat)
For muscle gain/children/athletes: Buffalo milk (more protein and calories per serving)
For heart health: Skimmed or toned cow milk
Special Flavoured Milks
Turmeric milk: Anti-inflammatory, immunity-boosting, traditionally used for cold and flu recovery.
Kesar milk (saffron milk): Improves sleep quality, enhances skin tone, traditionally consumed during pregnancy.
Garlic milk: May relieve bloating and reduce cholesterol in traditional remedies.
Popular Milk Combos
Makhana with milk: Rich in calcium and magnesium; supports bone and joint health.
Milk with dates: Natural energy boost, high in iron and potassium.
Honey and milk: Soothes the throat, boosts immunity.
Ashwagandha with milk: Reduces stress, enhances recovery, and improves sleep.
Anjeer (fig) with milk: Improves digestion; iron and calcium boost, especially beneficial for women.
Hot Milk vs Cold Milk Calories
Hot and cold milk have the same calorie content. Heating milk does not change its caloric value. Cold milk has the added benefit of soothing acidity and providing quick protein absorption post-workout.
How the Hint App Helps
With the Hint app, you can:
- Track milk and dairy intake accurately by volume and type
- Log protein, calcium, fat, and sugar from milk
- Monitor blood pressure, cholesterol, and blood sugar trends
- Get personalised suggestions based on your health goals Access advanced tracking, Workouts, and smart nutrition breakdowns with Hint Pro.
Enjoy unlimited dietitian consultations, personalised diet plans, and medical support for diabetes, thyroid, and PCOS with Hint Premium.
What's New in Hint App Version 2.0
Hint version 2.0 introduces several updates relevant to tracking milk and dairy as part of your daily nutrition:
Free AI Insights — Every Hint user now gets personalised AI insights based on their goals and health conditions, completely free. Whether you are tracking milk for bone health, protein intake, blood pressure, or diabetes management, the AI provides daily guidance tailored to your actual food logs — not generic advice.
Custom Recipes — Milk appears in many Indian recipes: oats, smoothies, kheer, tea, golden milk. With Custom Recipes in Hint v2.0, you can add your own milk-based recipes or customise existing items in the database — for example, saving your exact ratio of milk to oats in overnight oats and logging it in seconds every time.
Trend Charts — Hint Pro and Premium users can now view trend charts for nutrition, sleep, and workouts over time. Track how your calcium and protein intake from milk and other dairy sources trends week over week.
Apple Health Sync — Hint v2.0 automatically syncs workouts and sleep data from Apple Health on iOS. No manual logging needed — your activity data flows directly into Hint so you can see your complete energy balance in one place.
300+ Strength Training Workouts — Now Free — The full workout library with 300+ guided strength training videos is now free for all Hint users. Previously available only on Pro. Post-workout protein from milk fits naturally into Hint's workout recovery tracking.
Android Update Coming This Month — An equivalent update for Android is coming this month, bringing Google Health Connect sync, free AI insights, and trend charts to Android users.
Conclusion
Milk remains a nutritional cornerstone adaptable to nearly every health goal — from boosting immunity and bone health to supporting muscle gain and weight management. Choosing the right type and volume for your goals makes a meaningful difference in both calorie and protein outcomes.
Download the Hint app to track milk intake, explore personalised diet plans, and unlock your healthiest self.
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With Hint version 2.0, if your Garmin watch syncs to Garmin Connect and Garmin Connect is connected to Apple Health, your workouts flow automatically into Hint — no manual logging needed.
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With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed.
References
- Heaney RP. "Dairy and bone health." Journal of the American College of Nutrition, 2009;28(Suppl 1):82S–90S.
- Phillips SM, Van Loon LJC. "Dietary protein for athletes: From requirements to optimum adaptation." Journal of Sports Sciences, 2011;29(Suppl 1): S29–38.
- Appel LJ et al. "A clinical trial of the effects of dietary patterns on blood pressure." New England Journal of Medicine, 1997;336(16):1117–1124.
- Chen M et al. "Dairy consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis." BMC Medicine, 2014;12:215.
- Abargouei AS et al. "Effect of dairy consumption on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials." International Journal of Obesity, 2012;36(12):1485–1493.
- Peuhkuri K, Sihvola N, Korpela R. "Diet promotes sleep duration and quality." Nutrition Research, 2012;32(5):309–319.
- Hewlings SJ, Kalman DS. "Curcumin: A review of its effects on human health." Foods, 2017;6(10):92.
- Holick MF, Chen TC. "Vitamin D deficiency: a worldwide problem with health consequences." American Journal of Clinical Nutrition, 2008;87(4):1080S–1086S.
About the Author
Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.
She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.
At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.
🔗 Connect with Asfia on LinkedIn
