Food weight and portion guide
Whole milk: calories and portions
Milk, whole, 3.25% milkfat, with added vitamin D
The reference is plain milk with about 3.25% fat. Fat content varies across products.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
for 200 g:
- Calories
- 122 kcal
- Protein
- 6.3 g
- Carbohydrate
- 9.6 g
- Fat
- 6.5 g
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Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 100 g | 61 | 3.2 g | 4.8 g | 3.3 g |
| 200 g | 122 | 6.3 g | 9.6 g | 6.5 g |
| 400 g | 244 | 12.6 g | 19.2 g | 13 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Tips for weighing and logging
The table uses grams. For a volume in millilitres, use the product label.
To calculate manually, multiply your portion weight in grams by 61 and divide by 100. For example, 200 g provides approximately 122 kcal.
When logging a photo, check the food, cooking method and estimated portion before saving. A photograph cannot reliably show hidden oil or exact weight.
Sources and calculation method
The record below provides values per 100 g of edible food. One reference variety or brand does not represent every product.Library method and limitations
- USDA FoodData Central — SR Legacy — Milk, whole, 3.25% milkfat, with added vitamin D · FDC ID: 171265 · SR Legacy Collection, April 2018
Data review and calculation: October 2, 2026. Author: Avocado editorial team. This guide supports food logging; it does not replace personalised advice from a registered dietitian.