One cup (250ml) of milk typically contains approximately 8-9 grams of protein. This is consistent across whole milk, 2% milk, and skim milk.
Protein in Milk Calculator
About This Calculator
Calculate how much protein is in milk with this free calculator. Milk is a convenient and complete protein source, providing all essential amino acids your body needs. The protein in milk is consistent across different fat percentages: whole milk, 2% milk, and skim milk all have similar protein content per volume. The main difference is in calories and fat, not protein. This protein in milk calculator helps you determine exactly how much protein you're getting from your milk serving, whether you drink it straight, use it in recipes, or add it to smoothies. Use this tool to track your protein intake and ensure you're meeting your daily nutritional goals.
Safety note
Educational estimates from USDA FoodData Central. Values vary by brand, preparation, and portion accuracy. Not medical advice or an allergy guide. Talk to a licensed clinician or registered dietitian for personal nutrition or medical decisions.
Reference values
Static estimates using the default variant (Whole milk) for a quick orientation.
Per 100 g
- Protein
- 3.2 g
- Fiber
- 0 g
Typical serving (100 ml)
- Protein
- 3.2 g
- Fiber
- 0 g
Calculate
0 ml - 1000 ml
How to Measure Consistently
- Measure milk by volume (milliliters or cups) for the most accurate protein calculation.
- One cup (250ml) of milk provides approximately 8-9 grams of protein, regardless of fat content.
- Use a measuring cup or kitchen scale with ml measurements for precise tracking.
- If using milk in recipes, measure the milk separately before adding other ingredients.
- For meal prep, portion milk into containers by volume for consistent protein amounts.
What Changes the Number
- Fat content: whole milk, 2% milk, and skim milk have similar protein content per volume. The difference is in calories and fat, not protein.
- Volume vs weight: milk density is approximately 1 g/ml, so volume measurements are accurate for protein tracking.
- Temperature: cold milk may be slightly denser than room temperature milk, but the difference is negligible for protein calculations.
- Brand variations: different brands may have minor variations in protein content, but most cow's milk has 8-9g protein per cup.
- Plant-based milks: almond, soy, and other plant-based milks have different protein content than cow's milk. This calculator is for cow's milk only.
Frequently Asked Questions
Related Tools
Health & data disclaimer
- Numbers come from USDA FoodData Central and are rounded; brands, recipes, and preparation can change actual values.
- For education only, not medical advice, diagnosis, allergy screening, or a substitute for professional care.
- If you have medical conditions, take medications, are pregnant, or need guidance for kids, review nutrition decisions with a licensed clinician or registered dietitian.
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