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Milk
Milk has 254.2 calories per serving (500 Milliliter) — that's 50.8 calories per 100g. It provides 16.4g protein, 24.3g carbs, and 10.2g fat. With a medium glycemic index (GI: 57), this recipe is suitable for muscle gain.
Track the exact calories and macros of Milk in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 500 Milliliter ( g)
- Calories254.2 kcal
- Carbs24.3 g (97.0 kcal)
- Protein16.4 g (65.4 kcal)
- Fats10.2 g (91.8 kcal)
Nutrition Label
Milk
- Serving Size500 Milliliter ( g)
- Calories254.2 kcal
- Carbs24.3 g
- Fiber0.0 g
- Sugar25.4 g
- Protein16.4 g
- Fat10.2 g
- Saturated fat6.2 g
- Mono unsaturated fat2.7 g
- Poly unsaturated fat0.5 g
- Cholesterol40.0 mg
- Sodium225.0 mg
Nutrition per 100g
- Calories50.8 kcal
- Carbs4.9 g
- Fiber0.0 g
- Sugar5.1 g
- Protein3.3 g
- Fat2.0 g
- Cholesterol8.0 mg
- Sodium45.0 mg
1 serving = 500g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Milk
500 Milliliter
Instructions
Glycemic Index
57 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Milk | Muesli With Milk | Protinex tasty chocolate with milk | Protinex vanilla delight with milk |
|---|---|---|---|---|
| Calories | 254.2 kcal | 844.8 kcal | 207.8 kcal | 206.6 kcal |
| Carbs | 24.3 g | 165.9 g | 24.9 g | 25 g |
| Protein | 16.4 g | 18.3 g | 16 g | 16 g |
| Fat | 10.2 g | 12 g | 4.9 g | 4.7 g |
| Fiber | 0 g | 8.5 g | 0 g | 0 g |
| Sugar | 25.4 g | 37.1 g | 10.8 g | 10.8 g |
| Sodium | 225 mg | 45.4 mg | 176 mg | 192 mg |
| Cholesterol | 40 mg | 8 mg | 17.1 mg | 17.1 mg |
Health Goals Suitability
Weight Loss
At 254.2 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
Moderate glycemic index (GI: 57). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Excellent protein source with 16.4g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — saturated fat (6.2g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (57) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (16.4g) supports healthy thyroid function.
Portion Guidance
Weight Loss
500 Milliliter (~500g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
500 Milliliter (~500g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
500 Milliliter (~500g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Reduce calories
Reduce serving size by 25% to save ~63.6 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Milk stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (508.4-762.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Milk contains 254.2 kcal (16.4g protein, 24.3g carbs, 10.2g fat). That's 50.8 kcal per 100g. You can track exact portions in the Hint app.
At 254.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 57). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 57 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Milk provides 16.4g protein per serving, making it a good protein source for muscle building and satiety.
Milk at 254.2 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Milk already has good protein (16.4g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
