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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; toned milk has 51 kcal; whole cow milk has 73 kcal; buffalo milk has 107 kcal. This guide gives you the exact calories and protein for every common serving size — from 50ml to 1 litre — across all four main milk types.
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 cow milk contains 73 kcal and 3.3g of protein. 100ml of buffalo milk contains 107 kcal and 3.7g of protein. Toned milk has 51 kcal and 3.3g protein per 100ml. Skimmed milk has 34 kcal and 3.4g protein per 100ml.
| 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 cow milk contains 110 kcal and 4.9g of protein. 150ml of buffalo milk contains 161 kcal and 5.5g of protein. Toned milk has 76 kcal and 4.9g protein; skimmed milk has 51 kcal and 5.1g 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. 200ml of buffalo milk contains 215 kcal and 7.4g of protein. Toned milk has 102 kcal and 6.5g protein; skimmed milk has 68 kcal and 6.9g protein per 200ml.
| 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 cow milk contains 183 kcal and 8.1g of protein. 250ml of buffalo milk contains 269 kcal and 9.2g of protein. Toned milk has 127 kcal and 8.2g protein; skimmed milk has 85 kcal and 8.6g protein per 250ml.
| 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 cow milk contains 219 kcal and 9.8g of protein. 300ml of buffalo milk contains 322 kcal and 11g of protein. Toned milk has 153 kcal and 9.8g protein; skimmed milk has 102 kcal and 10.3g protein per 300ml.
| 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 cow milk contains 366 kcal and 16.3g of protein. 500ml of buffalo milk contains 537 kcal and 18.4g of protein. Toned milk has 254 kcal and 16.4g protein; skimmed milk has 170 kcal and 17.1g protein per 500ml.
| 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 (240ml) of cow milk contains 175 kcal and 7.8g of protein. 1 glass of buffalo milk contains 258 kcal and 8.8g of protein. Toned milk has 122 kcal and 7.8g protein; skimmed milk has 82 kcal and 8.2g protein per glass.
Note: A standard Indian glass is typically 240ml. Some glasses hold 250ml — for 250ml values, see the table 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 |
1 glass milk calories with sugar: Adding 1 teaspoon (5g) of sugar adds approximately 20 kcal. A standard 240ml glass of toned milk with 1 tsp sugar = approximately 142 kcal; with 2 tsp sugar = approximately 162 kcal.
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 (1000ml) of cow milk contains 731 kcal and 32.6g of protein. 1 litre of buffalo milk contains 1075 kcal and 36.8g of protein. Toned milk has 509 kcal and 32.7g protein; skimmed milk has 340 kcal and 34.3g protein per litre.
| 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 Nutrition Per 100ml: Full Breakdown
| Nutrient | Skimmed (per 100ml) | Toned (per 100ml) | Cow (per 100ml) | Buffalo (per 100ml) |
|---|---|---|---|---|
| Calories | 34 kcal | 51 kcal | 73 kcal | 107 kcal |
| Protein | 3.4g | 3.3g | 3.3g | 3.7g |
| Carbs | 4.9g | 4.8g | 5.0g | 8.4g |
| Fat | 0.1g | 2.0g | 4.5g | 6.6g |
| Saturated Fat | 0g | 1.3g | 2.7g | 4.6g |
| Sugar | 4.2g | 4.3g | 4.9g | 5.3g |
| Calcium | High | High | High | High |
Milk Protein Per Serving
Milk is an excellent source of complete protein containing all essential amino acids. Here is the protein content by serving size:
| 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 |
| Carbs | 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 calorie-conscious diets. Retains protein, calcium, and micronutrients.
Toned milk (~3% fat): Most widely consumed in India at 51 kcal/100ml. Offers a balanced nutrition profile at an affordable price point. Ideal for everyday use.
Whole cow milk (~3.5% fat): 73 kcal/100ml. High-quality protein, calcium, and B vitamins. Supports bone health, muscle recovery, and growth — ideal for children and active adults.
Whole buffalo milk (~6–8% fat): 107 kcal/100ml. Rich, creamy texture used in traditional Indian cooking (paneer, kheer, sweets). Suited for weight gain, children, and athletes. Not recommended for heart patients or those managing fat intake.
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 content promotes satiety and muscle preservation during a calorie deficit. A 250ml glass of toned milk provides 8.2g of protein for only 127 kcal.
Is Milk Good For Diabetes?
Yes, but choose low-fat, unsweetened milk and avoid flavoured variants. Toned or skimmed cow milk is the best option. Avoid buffalo milk due to its higher fat content. Milk's carbohydrates can be balanced within a diabetic diet when portions are managed.
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 is the preferred choice for those managing hypertension.
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 heartburn, acting as a natural antacid.
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
Hint Pro: Access advanced tracking, Pro Workouts, and smart nutrition breakdowns.
Hint Premium: Enjoy unlimited dietitian consultations, personalised diet plans, and medical support for diabetes, PCOS, cholesterol, and more.
Conclusion
Milk remains a nutritional cornerstone adaptable to nearly every health goal — from boosting immunity and building muscle to aiding weight loss and managing blood sugar. Whether you choose skimmed (34 kcal/100ml), toned (51 kcal/100ml), cow (73 kcal/100ml), or buffalo (107 kcal/100ml), the key is choosing the right type for your goals and tracking your intake consistently.
Download the Hint app to track milk intake, explore personalised diet plans, and unlock your healthiest self.
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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.
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