How much protein is in 100g of whole milk?
3.4g of protein, with 61 calories.
How Much Protein Is in Whole milk?
Whole milk has 3.4g of protein per 100g and 61 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in whole milk
Whole milk contains 3.4g of protein per 100g, alongside 61 calories. That works out to 5.6g of protein per 100 calories, which is a low protein density — this is not primarily a protein food.
A typical portion — 1 cup, about 244g — gives roughly 8.3g of protein and 149 calories.
To reach 30g of protein from whole milk alone you would need about 882g — which is why it works better as part of a meal than as the protein source
Whole milk compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🧀 Parmesan | 35g | 420 |
| 🧀 Pecorino romano | 32g | 387 |
| 🧀 Gruyère | 30g | 413 |
| 🧀 Emmental (Swiss) | 29g | 380 |
| 🧀 Comté | 26g | 400 |
| 🧀 Manchego | 26g | 320 |
| 🧀 Asiago | 26g | 392 |
| 🥛 Whole milk | 3.4g | 61 |
Per 100g.
Using whole milk to hit a protein target
- Protein per 100g: 3.4g. Calories per 100g: 61. Quality: complete protein.
- Mix of whey (fast) + casein (slow). Skim actually has slightly more protein per 100g.
- Pair whole milk with a denser protein source so the meal still clears 30g.
- Log it in the Protein Calendar and the daily total updates automatically.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
How much whole milk do I need for 30g of protein?
About 882g of whole milk provides 30g of protein.
Is whole milk a good protein source?
Not really. At 3.4g per 100g it is better thought of as a supporting food than a protein source.
Keep reading
Protein in parmesan35g per 100g, 420 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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