How many calories in milk?
120–135 kcal
A 200 ml glass of toned cow milk is about 120–135 calories. Buffalo milk is substantially higher, which is why the same glass can differ by 60 calories between two households.
By serving
Serving by serving.
Ranges rather than single numbers. Home cooking has no standard serving, and the same dish made in two kitchens genuinely differs by this much — a single figure would be false precision.
| Serving | Calories |
|---|---|
| 200 ml, toned cow milk | 120–135 |
| 200 ml, full-fat buffalo milk | 150–190 |
| 200 ml, skimmed | 70–80 |
| Per 100 ml, toned | 60–68 |
Per 200 ml of toned cow milk: 6–7 g protein · 10 g carbs · 6 g fat
Why the range
What moves this number.
If you want a better estimate than the table gives, these are the things worth paying attention to. Everything else is noise by comparison.
- Cow or buffalo. Buffalo milk carries roughly 50% more fat. This is the biggest single difference and it rarely gets specified.
- Toned, double-toned or full-cream. A packet label settles it; unpacked doodh does not.
- Sugar or malt powders. Two teaspoons of a malted drink mix adds 60–90 calories.
- How many glasses. Milk in chai, coffee, curd and cereal adds up separately from the glass you drink.
Logging it
You do not need this table every day.
Looking a number up works once. Doing it for every item of every meal is the reason most people stop tracking within a fortnight.
BetterCal has no database to search. Say or type the meal the way you would describe it to a person — "milk and dal" — and it is logged with calories and macros in one go. If your version differs from the estimate, correct it once and it remembers, so over a few weeks the numbers converge on your kitchen rather than an average of everyone else's.
Frequently asked questions
How many calories in a glass of milk?
A 200 ml glass is 120–135 calories for toned cow milk and 150–190 for full-fat buffalo milk.
Is milk good in a calorie deficit?
It is a convenient protein source at a reasonable calorie cost, particularly in a vegetarian diet. Switching from full-fat to toned is an easy 30–50 calories a glass if you drink several.
Why is this a range and not one number?
Because the honest answer is a range. Serving sizes are not standardised and cooking fat varies enormously between kitchens. A single confident figure would be more convenient and less true. See how accurate calorie estimates really are.
Do I need to weigh food to track it properly?
No. Weighing improves precision that you mostly do not need — being consistently within 10% is enough to lose or gain weight predictably. The easiest way to track calories covers the method.
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