Cow’s milk comes in several different fat percentages, including skim, 1%, 2%, and whole.
All provide approximately 12–15 grams of carbs and 8 grams of protein in 1 cup (240 ml). However, the amount of fat and number of calories vary by type (1Trusted Source, 2Trusted Source).
Here’s a list of different milk varieties and their fat and calorie contents per 1 cup (240 ml) (1Trusted Source):
Type Calories Fat (grams)
Whole 150 8
2% 125 5
1% 100 2.5
Skim 80 0–1
Milk is naturally high in calcium and often fortified with vitamin D — two nutrients that are vital to bone development and health. What’s more, it contains vitamin A, which promotes optimal eye health and supports your immune system (2Trusted Source, 3Trusted Source, 4).
The two main proteins in milk are whey and casein. Some studies show that these proteins may help reduce blood pressure and cholesterol levels — two risk factors for heart disease (5Trusted Source).
In addition, studies indicate that drinking milk after exercise may help build lean muscle and improve body composition (6Trusted Source, 7Trusted Source).
Keep in mind that milk that doesn’t come from cows — including sheep and goat milk, as well as plant-based milks made from nuts and seeds — have different nutrition profiles and may not have the same effects on health.