Group · Dairy
Whole milk
Whole milk is a staple dairy product made from cow’s milk that keeps all of its fat, around 3.3 g per 100 g. Creamier and tastier than its lighter versions, it comes in different forms: fresh, pasteurised, microfiltered or UHT. With just 61.8 kcal per 100 g, it provides good-quality protein (3.23 g), carbohydrates in the form of lactose (4.8 g), calcium, phosphorus and vitamins (A, D, B12). A morning drink and an essential ingredient in sweet and savoury recipes, it has its place in a balanced diet, as long as you keep to sensible portions.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 62 kcal |
| Kilojoules | 259 kJ |
| Protein | 3,3 g |
| Carbohydrate | 4,8 g |
| Fat | 3,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Calcium117 mg15 %
- Vitamin B120,32 µg13 %
- Phosphorus88 mg13 %
- Vitamin B20,17 mg12 %
- Iodine12,4 µg8 %
- Potassium140 mg7 %
- Vitamin B50,41 mg7 %
- Vitamin A40,2 µg5 %
See the other 13 nutrients
- Vitamin B10,04 mg4 %
- Zinc0,37 mg4 %
- Vitamin B60,04 mg3 %
- Vitamin B96,09 µg3 %
- Magnesium10,9 mg3 %
- Vitamin C1,4 mg2 %
- Vitamin D0,06 µg1 %
- Omega-3 ALA0,02 g1 %
- Omega-6 LA0,08 g1 %
- Vitamin E0,09 mg1 %
- Vitamin B30,09 mg1 %
- Iron0,05 mg0 %
- Manganese0 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Whole milk is just as enjoyable plain, warm or cold, as it is in cooking. A standard portion is a large glass (200 to 250 ml). It enriches hot drinks, smoothies and porridges, and makes recipes such as béchamel sauces, flans, pancakes and gratins lovely and soft. Its fat content makes it a treat, but it is also a point of attention if you are watching your weight: in that case choose semi-skimmed milk or skimmed milk, which are lower in fat.
Nutrition facts and benefits: whole milk is a valuable source of calcium and phosphorus, two minerals that support bone health, as well as complete protein containing all the essential amino acids. Its glycaemic index remains moderate thanks to lactose, the natural sugar in milk. The fat-soluble vitamins A and D, found in the fat, are one of the advantages of the whole version over lighter milks. To store it properly, always put it in the fridge after opening and use it quickly.
- At breakfast: with wholegrain cereals or a coffee, for a filling start to the day.
- As a snack: on its own or blended with a piece of fruit for a comforting bite.
- In cooking: in milk-based desserts, sauces and cake batters.
For active people: whole milk is a practical recovery option. It combines protein (casein and whey), carbohydrates and electrolytes, which helps replenish energy and support muscle repair after exercise. The protein and carbohydrate mix makes it a natural base for a post-workout drink, sometimes cheaper than a supplement. To go further, find out how to put together a post-training shaker or see our ideas for protein snacks. When you are trying to gain mass, its moderate calorie density but rich nutritional content make it a good way to increase intake without overloading your digestive system.
Weight control: although whole milk remains reasonable in calories, its fat adds up quickly if you drink a lot of it or use it in sweet recipes. Measure your portions and vary with other dairy products such as plain yoghurt or 0% fromage blanc. To explore all the options, browse the dairy products family and choose according to your goals.