Eggs and dairy
How much protein is in a glass of milk?
Milk (2%) has 3.3 g of protein per 100 g. A typical serving (1 cup, 244 g) has 8.1 g of protein and 122 calories.
- Protein, 1 cup (244 g)
- 8.1 g
- Protein per 100 calories
- 6.6 g
High protein density
Protein in milk (2%) by portion
| Portion | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 1 quart (976 g) | 32.2 g | 488 | 46.8 g | 19.5 g |
| 1 cup (244 g) | 8.1 g | 122 | 11.7 g | 4.9 g |
| 1 fl oz (30.5 g) | 1 g | 15 | 1.5 g | 0.6 g |
| 100 g | 3.3 g | 50 | 4.8 g | 2 g |
Weigh it instead? Enter your own grams in the food lookup.
Nutrition per 100 g
- Calories
- 50
- Protein
- 3.3 g
- Carbs
- 4.8 g
- Fat
- 2 g
- Fibre
- 0 g
- Sugar
- 5.1 g
- Sodium
- 47 mg
Eggs and dairy: most protein per calorie
- Egg white 21 g protein per 100 cal
- Greek yogurt 16.9 g protein per 100 cal
- Cottage cheese 12.8 g protein per 100 cal
- Mozzarella 9.6 g protein per 100 cal
- Egg 8.8 g protein per 100 cal
- Hard-boiled egg 8.1 g protein per 100 cal
FAQ
Is a glass of milk high in protein?
Yes. With 6.6 g of protein per 100 calories, it has more protein per calorie than 64% of the 106 foods we track.
How much protein is in 100 g of milk (2%)?
3.3 g, with 50 calories.
How much milk (2%) gives you 30 g of protein?
About 909 g, for roughly 455 calories. That's about 3.7 servings of 1 cup.
Where do these numbers come from?
USDA FoodData Central, entry 171267: "Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D" (SR Legacy). Brands and recipes vary, so a package label can differ a little.
Source
General information, not medical advice. Values are averages; brands and recipes vary.