How Much Protein in Milk? Whole, 2% and Skim per Cup
A cup of whole milk (244 g) has 7.7 g of protein, or 3.2 g per 100 g of whole milk. A cup of 2% milk (244 g) has 8.1 g of protein and a cup of skim milk (245 g) has 8.3 g. Per 100 g, whole milk also provides 61 kcal, 3.3 g of fat and 4.8 g of carbohydrate.
Ranked #44 of 46 high protein foods by protein per 100 g.
Protein per 100 g and per serving
| Food | State | Per 100 g | Per 100 g | Per serving | Per serving | ||||
|---|---|---|---|---|---|---|---|---|---|
| Protein | kcal | Fat | Carbs | Serving | Protein | kcal | |||
| Milk, whole (3.25% milkfat) FDC 171265 | As sold | 3.2 g | 61 | 3.3 g | 4.8 g | 1 cup (244 g) | 7.7 g 1 cup (244 g) | 149 | |
| Milk, reduced fat (2% milkfat) FDC 171267 | As sold | 3.3 g | 50 | 2.0 g | 4.8 g | 1 cup (244 g) | 8.1 g 1 cup (244 g) | 122 | |
| Milk, nonfat (skim) FDC 171269 | As sold | 3.4 g | 34 | 0.1 g | 5.0 g | 1 cup (245 g) | 8.3 g 1 cup (245 g) | 83 | |
Protein by amount: whole milk
| Cups | Weight | Protein | kcal | Fat | Carbs |
|---|---|---|---|---|---|
| 1244 g | 244 g | 7.7 g | 149 | 7.9 g | 11.7 g |
| 2488 g | 488 g | 15.4 g | 298 | 15.9 g | 23.4 g |
| 3732 g | 732 g | 23.1 g | 447 | 23.8 g | 35.1 g |
| 4976 g | 976 g | 30.7 g | 595 | 31.7 g | 46.8 g |
About these USDA entries
This page uses three USDA entries for fluid milk: whole, 3.25% milkfat (FDC 171265), reduced fat, 2% milkfat (FDC 171267) and nonfat, or skim (FDC 171269). Per 100 g, USDA lists 3.15 g of protein for whole milk, 3.3 g for 2% and 3.37 g for skim; the tables round whole milk to 3.2 g. A USDA cup weighs 244 g for whole and 2% milk and 245 g for skim.
How it compares
Similar foods sorted by protein per 100 kcal (main entry for each food).
| Food | Protein per 100 kcalProtein / 100 kcal | Protein (Per 100 g)Protein / 100 g | kcal (Per 100 g)kcal / 100 g |
|---|---|---|---|
| Salmon, Atlantic, farmed, cooked (dry heat) | 10.7 g | 22.1 g | 206 |
| Chicken wing with skin, roasted | 9.4 g | 23.8 g | 254 |
| Whole egg, raw | 8.8 g | 12.6 g | 143 |
| Beef jerky | 8.1 g | 33.2 g | 410 |
| Bacon, pan-fried | 7.2 g | 33.9 g | 468 |
| Milk, whole (3.25% milkfat) | 5.2 g | 3.2 g | 61 |
To find your own daily protein target, use the Protein Intake Calculator.
Frequently asked questions
How much protein is in a cup of whole milk?
A cup of whole milk (244 g) has 7.7 g of protein and 149 kcal (USDA FDC 171265).
Does skim milk have more protein than whole milk?
Slightly. A cup of skim milk (245 g) has 8.3 g of protein and a cup of whole milk (244 g) has 7.7 g. Per 100 g, USDA lists 3.37 g for skim and 3.15 g for whole.
How much protein is in 2 cups of milk?
Two cups have 15.4 g of protein for whole milk (488 g), 16.1 g for 2% milk (488 g) and 16.5 g for skim milk (490 g).
How many calories are in a cup of skim milk?
A cup of skim milk (245 g) has 83 kcal (USDA FDC 171269). A cup of whole milk (244 g) has 149 kcal.
How much protein is in 100 g of 2% milk?
2% milk has 3.3 g of protein per 100 g, with 50 kcal and 2.0 g of fat (USDA FDC 171267).
How much fat is in a cup of whole milk?
A cup of whole milk (244 g) has 7.9 g of fat, from USDA's 3.25 g per 100 g. A cup of skim milk (245 g) has 0.2 g.
Related foods
All values come from USDA FoodData Central, SR Legacy (April 2018), per 100 g. Per-serving and scaled values are calculated from them.
Source
- USDA FoodData Central, SR Legacy (April 2018). Milk, whole, 3.25% milkfat, with added vitamin D. FDC ID 171265. ↗
- USDA FoodData Central, SR Legacy (April 2018). Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D. FDC ID 171267. ↗
- USDA FoodData Central, SR Legacy (April 2018). Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim). FDC ID 171269. ↗