Protein by serving size
100ml
3g
250ml (1 cup)
9g
500ml
17g
1 litre
34g
66 calories per 100ml · 5.1g protein per 100 calories
Figures are per 100ml as sold (cow's milk, regular fat). Protein content varies by brand, cut and exact preparation — see the note below. Calories are worked out from the source's energy in kilojoules. AFCD uses different conversion factors from those required on food labels (Food Standards Code Standard 1.2.8), so they may differ slightly from the pack.
Source: FSANZ AFCD Release 3.0 — Milk, cow, fluid, regular fat (~3.5%), F005634
Log milk (full cream) in HitProtein →
Milk isn't the highest-protein food gram-for-gram, but it's easy to drink in volume and adds up quickly across a day — a 250ml glass of full cream milk has about 9g of protein.
Why the number varies
Full cream, reduced fat and skim milk all have very similar protein content: 3.4g, 3.5g and 3.7g per 100ml respectively. Removing fat doesn't remove protein, so the main difference between them is calories, not protein.
Plant-based milks vary widely. Regular soy milk is 4.5g per 100ml, close to dairy milk, while many oat, almond and rice milks are much lower. Check the label if you're substituting.
Ways to use it
- Use milk instead of water in oats or protein shakes for an easy protein boost
- A glass with meals adds protein without needing to prepare anything
- If using a plant-based alternative, choose soy milk if protein content matters to you
Related
From the HitProtein blog
FAQs
How much protein is in a glass of milk?
About 9g in a 250ml glass of full cream milk, based on 3.4g of protein per 100ml.
Does skim milk have less protein than full cream milk?
No. Skim milk has 3.7g of protein per 100ml and full cream milk has 3.4g. The fat content is what changes, not the protein.
Is plant-based milk a good protein source?
It depends on the milk. Regular soy milk has 4.5g of protein per 100ml, close to dairy milk. Most oat, almond and rice milks are much lower, so check the label.
How much protein is in 100ml of milk (full cream)?
About 3.4g of protein per 100ml as sold (cow's milk, regular fat).
How much protein is in 250ml (1 cup) of milk (full cream)?
About 9g of protein, based on 3.4g per 100ml.
How many calories are in milk (full cream)?
About 66 calories per 100ml, which works out to 5.1g of protein per 100 calories.
How does milk (full cream) compare with other dairy & eggs foods?
Of the 5 dairy & eggs foods on this site, milk (full cream) ranks number 5 for protein per 100ml, comparing each food in the form its page shows. See the full table on our high protein foods page.
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