Whole milk is 61 calories per 100g, with 8g of protein per cup. The fat content keeps it more satiating than skim. For lifters trying to hit calorie surpluses, whole milk is a classic high-density mass-builder.
Calories scale with portion. Here's how a typical whole milk serving translates in your tracker:
Point your iPhone camera at whole milk and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreWhole Milk has approximately 61 calories per 100g (3.25% fat). A typical serving — 1 cup (244g) — comes in at 149 calories.
3.2g of protein per 100g (3.25% fat). That puts whole milk at roughly 5.2g of protein per 100 calories — a useful lens when comparing to other dairy sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Whole Milk is naturally low-calorie at 61 kcal per 100g (3.25% fat), so it's easy to fit into a deficit.