How Many Calories in Milk

Milk is a staple in many diets, used in everything from tea and coffee to cereal, cooking and baking. While it’s known for being rich in calcium and protein, the calorie content of milk varies depending on the type. Whether you're drinking it on its own or using it in recipes, knowing how many calories are in different types of milk can help you make informed dietary choices. The type of milk — full-fat, semi-skimmed, skimmed, or plant-based — has a significant effect on its energy and nutritional profile.

Calories in Milk by Type and Volume

A 200ml glass of whole (full-fat) cow’s milk contains approximately 130 to 140 calories. Semi-skimmed milk, which is commonly used in the UK, has around 95 calories per 200ml. Skimmed milk, with almost all fat removed, drops further to roughly 70 calories for the same volume. The fat content is the main factor driving this difference.

When it comes to plant-based milk, the calories vary more. Unsweetened almond milk can have as little as 25 to 40 calories per 200ml, while unsweetened soy milk is closer to 60 to 80 calories. Oat milk tends to be higher, often between 90 and 120 calories per serving, especially if it’s barista-style or sweetened. Coconut milk drinks, not to be confused with canned coconut milk, typically contain around 40 to 60 calories per 200ml.

Sweetened or flavoured versions of both dairy and plant-based milks can add 20 to 50 extra calories per serving, mainly from added sugars.

Nutritional Breakdown of Milk

The nutritional content of milk includes key macronutrients and essential vitamins and minerals. Whole milk typically contains around 7g of protein, 10g of carbohydrates (mostly lactose), and 7g of fat, of which about 4.5g is saturated fat, per 200ml serving. It also provides calcium, vitamin B12, riboflavin, and iodine, as well as vitamin D if fortified.

Semi-skimmed milk reduces fat to around 3g, while keeping protein and carbohydrate content similar. Skimmed milk is virtually fat-free, with less than 0.5g of fat, but still retains most of the protein and calcium. Some fat-soluble vitamins like A and D are lower in skimmed versions unless they’re added back through fortification.

Plant-based milks vary more. Unsweetened almond milk is low in protein and carbs but often fortified with calcium and vitamin D. Soy milk is closest to cow’s milk in terms of protein, offering around 6–8g per serving. Oat milk is higher in carbohydrates and often low in protein unless enriched.

How Milk is Made

Cow’s milk is produced by dairy cows, then processed by pasteurisation to kill bacteria. It may be homogenised to prevent separation and then standardised to control fat levels — creating skimmed, semi-skimmed or whole milk. Some versions are enriched with extra vitamins or minerals, especially skimmed milk, which loses fat-soluble vitamins during processing.

Plant-based milks are made by soaking and blending ingredients like almonds, oats, soybeans or rice with water, then straining and fortifying the resulting liquid. They often include added calcium, vitamin D and sometimes emulsifiers or stabilisers to improve texture and shelf life.

Benefits of Milk

Milk is a rich source of complete protein, essential for muscle maintenance and growth. It’s also one of the best dietary sources of calcium, which supports bone health. The presence of vitamin B12, iodine and phosphorus further adds to its nutritional profile, especially for those who don’t consume a lot of animal products.

In children and older adults, milk supports bone development and maintenance. For active individuals, milk can aid in post-exercise recovery, providing both protein and hydration.

Downsides of Milk

Despite its benefits, milk is not suitable for everyone. People with lactose intolerance cannot properly digest lactose, the sugar found in milk, leading to bloating, discomfort and digestive issues. Others may have milk allergies, particularly in early childhood, which require complete avoidance of dairy.

Milk can also be high in saturated fat, especially whole milk, which may be a concern for those managing cholesterol or heart disease. Some plant-based milks are low in protein and highly processed, containing additives and added sugars, which can reduce their nutritional value.

Impact on Your Diet

Milk can be part of a healthy, balanced diet, but your choice of milk matters. For those trying to reduce calorie intake or saturated fat, semi-skimmed or skimmed milk is often a better choice. People looking for lower-calorie or dairy-free options may prefer unsweetened plant-based milks. However, it's important to check labels, as many plant-based milks are sweetened or lack protein and may not offer the same nutritional benefits unless fortified.

In weight management plans, milk can either contribute important nutrients or add unwanted calories, depending on how it’s consumed — for example, in coffee, cereal, smoothies or baking.

Where Milk Falls on the GI Index

Milk has a low glycaemic index (GI), typically between 30 and 40, meaning it causes a slow, steady rise in blood glucose. The presence of protein and fat slows digestion, keeping GI low even though milk contains natural sugars. Plant-based milks vary, but unsweetened soy and almond milk are also low-GI. Sweetened or flavoured varieties, especially rice or oat-based milks, have higher GI ratings and can cause quicker spikes in blood sugar.

Healthy Alternatives to Higher-Calorie Milk

If you’re looking to reduce calories but still enjoy milk, unsweetened almond milk or light soy milk are good alternatives. They offer hydration and some nutrients with fewer calories, though they may be lower in protein. Skimmed dairy milk is a better choice for those who want the nutritional benefit of cow’s milk without the fat. Choosing fortified versions ensures you still get calcium and vitamin D even in lower-calorie options.

The Role of Serving Size in Calorie Intake

One of the easiest ways to misjudge calorie intake from milk is through underestimated serving size. A standard “glass of milk” is often considered 200ml, but many mugs or pouring estimates exceed this. A large latte, for example, can contain 250–300ml of milk, especially if made with whole milk, adding 150–200 calories before sugar or syrup is considered. People trying to manage their intake should be mindful of both the milk type and the volume consumed, especially in hot drinks and smoothies where large quantities add up quickly.

Milk in Coffee, Tea and Everyday Use

It’s easy to overlook how often milk is added in small amounts — a splash in tea, a pour into cereal, a blend into a protein shake. While a splash may only add 15–20 calories, this can build up over multiple cups of tea or coffee each day. Switching from full-fat to semi-skimmed or even skimmed milk in tea or coffee can save hundreds of calories per week without a noticeable difference in taste for many people. For those trying to stay in a calorie deficit, these small changes can have a real impact over time.

Whole vs. Skimmed: Satiety and Caloric Trade-offs

Although skimmed milk is lower in calories, whole milk may be more filling for some people due to its fat content. Fat slows digestion and can lead to a greater sense of fullness, potentially helping reduce overall calorie consumption across the day. That said, the difference in calories between semi-skimmed and whole milk (about 40–50 calories per 200ml) is not huge. The best option often depends on individual preferences and how the milk fits into the overall diet. If someone feels satisfied with skimmed milk and eats less later, it’s a win. But if skimmed milk leads to more snacking, the calorie savings may backfire.

Full-Fat Milk for Children and Certain Diets

Whole milk is often recommended for children under five, as they need the higher energy and fat content for growth and brain development. It’s also used in high-calorie diets for people recovering from illness, those with high metabolic needs, or anyone following specific bulking or sports nutrition plans. For most healthy adults, however, semi-skimmed or skimmed milk provides a better balance between nutrition and calorie control. Context is everything.

Fortification and Nutrient Density

Calories in milk aren't the only metric to pay attention to — the nutrient density matters too. Milk is naturally rich in calcium, protein, vitamin B12 and iodine, but skimmed versions may lose some fat-soluble vitamins like A and D. To compensate, many producers fortify skimmed milk with these nutrients. When switching to plant-based milks, look for fortified versions to match the nutritional profile of dairy. An unfortified almond milk might be low in calories but also low in nutritional value unless paired with a nutrient-rich diet.

Environmental and Ethical Considerations

Although not directly calorie-related, many people now choose plant-based milks for environmental or ethical reasons. While unsweetened almond milk is often the lowest in calories, it uses a lot of water to produce. Oat milk has a moderate calorie level and is seen as more sustainable. Soy milk offers more protein and a nutrition profile closest to dairy. These considerations may factor into a consumer’s choice beyond just caloric content, especially for those balancing health goals with ethical concerns.

Summary

Milk can range from 70 to 140 calories per 200ml, depending on whether it's skimmed, semi-skimmed, whole, or plant-based. It’s a valuable source of protein, calcium, and key vitamins but can also contribute saturated fat or excess calories if consumed in large quantities or full-fat forms. Plant-based milks vary widely in calorie and nutrient content, with some offering low-calorie benefits and others more comparable to dairy. Most types of milk have a low GI, making them suitable for stable energy release. Choosing the right milk for your needs can help you enjoy its benefits without compromising your dietary goals.