Milk Nutrition Facts, Calories and Sugar per Cup

Whole milk is cow's milk with none of its fat removed, standardized so the fat content is consistent from carton to carton. The record behind this page is plain whole milk with added vitamin D, the most common kind on US shelves. Adding vitamin D to whole milk is optional, so a carton without it will show less on its label.

The sugar in plain milk is lactose, which comes from the milk itself. That is why the label shows several grams of total sugars but zero added sugars, while chocolate and other flavored milks carry added sugar on top.

The milks in the dairy case differ mainly in fat:

• Whole, 2%, 1% and skim have similar protein, calcium, potassium and sugar per cup. Removing fat removes calories, so skim has the fewest and whole the most.
• Vitamin A is carried in milkfat, so it is added back to reduced-fat and skim milk to match whole milk.
• Lactose-free milk has an enzyme added that splits lactose into simpler sugars. Its nutrition is about the same as regular milk, though it tastes a little sweeter.
• Plant milks such as almond milk are made differently and vary widely in protein and calcium, depending on the product and whether it is fortified.
• Cream products such as half and half sit at the other end, with much more fat per tablespoon.

Milk is drunk on its own and poured over cereal, but it also does specific work in recipes. In baking it adds moisture and its sugar and protein help crusts brown. In sauces it is the base of bechamel and cheese sauce. It sets custards and puddings with eggs or starch, and it is the starting point for yogurt, cheese and butter. Food manufacturers use milk in liquid, condensed, evaporated and dried forms; nonfat dry milk is common in baked goods and mixes because it stores without refrigeration.

• Yogurt and Greek yogurt. Milk fermented with live cultures; Greek yogurt is strained to make it thicker. Greek Yogurt
• Cheese. Milk curdled and pressed, from fresh mozzarella to aged cheddar. Cheddar Cheese · Mozzarella · Cream Cheese
• Smoothies. Milk blended with fruit for a drinkable breakfast. Banana · Strawberry · Blueberries
• Oatmeal and overnight oats. Oats cooked or soaked in milk instead of water. Oats · Chia Seeds
• Pancakes and waffles. Batters of flour, egg and milk. All-Purpose Flour · Egg · Butter
• Macaroni and cheese. Pasta in a milk-based cheese sauce thickened with butter and flour. Pasta · Cheddar Cheese · Butter · All-Purpose Flour

Keep milk on a shelf in the main part of the refrigerator rather than in the door, which warms up every time it opens, and put it back promptly after pouring. Once opened, milk is best used within about a week. Milk can be frozen for cooking and baking, but it separates when thawed, so it is better in recipes than in a glass.

Milk is one of the major food allergens, so any product containing milk or milk ingredients such as whey, casein, butter or cheese must declare milk. For the nutrition panel, enter milk by weight rather than by volume: a cup of whole milk weighs 244 g, a little more than a cup of water. Note which milk you use, since whole, 2% and skim differ in fat and calories. Build the recipe in the label generator, use the ingredient formatter for the allergen statement, and look up your product category in the RACC lookup. The lactose from milk counts as total sugars but not as added sugars.