Calories in milk: 63 kcal per 100 g

Q: How many calories are in a portion of milk?

A typical portion (200 ml, a glass) gives 126 kcal. Per 100 g the figure is 63 kcal.

Q: Is milk high in vitamin B12?

Yes. Milk, whole, pasteurised, average has 0.0009 mg vitamin B12 per 100 g, 36 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals does milk have most of?

By share of the daily reference intake: vitamin B12 (0.0009 mg, 36 %), iodine (0.031 mg, 21 %) and riboflavin (0.23 mg, 16 %) per 100 g.

Q: Is milk a good source of protein?

Milk, whole, pasteurised, average has 3.4 g protein per 100 g, 22 % of the energy, which meets the UK threshold for “high protein”.

What’s in a 200 g glass

More than half of a glass is water, which is why the calories stay low. What is left is mostly carbohydrate.

7.2 gFat

6.8 gProtein

9.2 gCarbohydrate

175 gWater

1.6 gMinerals and the rest

7.2 gFat
6.8 gProtein
9.2 gCarbohydrate
175 gWater
1.6 gMinerals and the rest

Below average for dairy

Milk is 63 kcal per 100 g. The 99 dairy in this database average 224.

Milk63

Dairy average224

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per glass9.2 g

Salt, per glass0.21 g

Vitamins and minerals in milk

One of the 21 reach the “high in” level: vitamin B12.

72 %

Vitamin B12

0.0018 mg in a 200 g glass

33rd of 94 dairy

Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.

Iodine0.062 mg41 %

Riboflavin (vitamin B2)0.46 mg33 %

Calcium240 mg30 %

Phosphorus192 mg27 %

Chloride178 mg22 %

Only a trace

Vitamin D
Copper
Manganese

Show all 21 with amounts

Vitamin B120.0018 mg, 72 %

Iodine0.062 mg, 41 %

Riboflavin (vitamin B2)0.46 mg, 33 %

Calcium240 mg, 30 %

Phosphorus192 mg, 27 %

Chloride178 mg, 22 %

Pantothenic acid (vitamin B5)1.2 mg, 19 %

Potassium314 mg, 16 %

Niacin (vitamin B3)1.6 mg, 10 %

Biotin0.005 mg, 10 %

Zinc1 mg, 10 %

Vitamin A0.076 mg, 9.5 %

Vitamin B60.12 mg, 8.6 %

Folate0.016 mg, 8 %

Magnesium22 mg, 5.9 %

Thiamin (vitamin B1)0.06 mg, 5.5 %

Vitamin C4 mg, 5 %

Selenium0.002 mg, 3.6 %

Vitamin K0.0012 mg, 1.6 %

Vitamin E0.12 mg, 1 %

Iron0.04 mg, <1 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What milk doesn’t give you. And where to find it.

No recorded vitamin D, and only 1.8 % of the selenium reference intake and 2.5 % of the vitamin C reference intake per 100 g.

Vitamin D

Tracein milk

Find it inBloater, grilled500 % per 100 g

Selenium

1.8%in milk, per 100 g

Find it inKidney, pig, fried491 % per 100 g

Vitamin C

2.5%in milk, per 100 g

Find it inCherries, West Indian2150 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Milk against other dairy

Milk comes second for vitamin B12 here, just behind cheese (Danish blue).

0.0013mg

0.0009mg

0.0004mg

0.0003mg

Cheese, Danish blue+0.0004 mg

Milk, whole, pasteurised, averagethis page

Cheese, processed, smoked0 mg

Cream, fresh, single−0.0005 mg

Cream, half, fresh−0.0006 mg

Yogurt, low fat, fruit−0.0006 mg

All values per 100 g, from the same dataset. Differences are against milk.

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

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Questions about milk

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of milk?

A typical portion (200 ml, a glass) gives 126 kcal. Per 100 g the figure is 63 kcal.

Is milk high in vitamin B12?

Yes. Milk, whole, pasteurised, average has 0.0009 mg vitamin B12 per 100 g, 36 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does milk have most of?

By share of the daily reference intake: vitamin B12 (0.0009 mg, 36 %), iodine (0.031 mg, 21 %) and riboflavin (0.23 mg, 16 %) per 100 g.

Is milk a good source of protein?

Milk, whole, pasteurised, average has 3.4 g protein per 100 g, 22 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-596, Milk, whole, pasteurised, average, published by Public Health England under the Open Government Licence v3.0. Main data references: ADAS, Nutrient analysis of pasteurised liquid milk, 1995-1996; fatty acids as 12-833 and industry data 2014. Values are per 100 g of the edible part; a glass is 200 g, a glass, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: summer and autumn samples: 61 kcal, 3.6 g fat; winter and spring samples: 64 kcal, 3.6 g fat. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More dairy

From the same group, with calories per 100 g, and the foods with the most vitamin B12.

Milk, goats, pasteurised62 kcal

Yogurt, Greek style, plain133 kcal

Cheese, Brie, with outer rind removed343 kcal 99dairyin this food group

How many calories are in milk?

What’s in a 200 g glass

Below average for dairy

Low in sugar and salt

Vitamins and minerals in milk

Vitamin B12

Only a trace

What milk doesn’t give you. And where to find it.

Vitamin D

Selenium

Vitamin C

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Milk against other dairy

Taken every morning since 1998.

Questions about milk

More dairy

More dairy

Most vitamin B12

Nutrient guides

Nutrition

Vitamins and minerals