Calories in 500 ml of Milk - Nutrition Facts, Carbs, Protein

Medically Reviewed by Dr. Aman Priya Khanna
Written by Charu Shrivastava, last updated on 2 January 2024| min read
Calories in 500 ml of Milk - Nutrition Facts, Carbs, Protein

Quick Summary

  • Milk is a nutrient-rich food that provides essential nutrients for good health.
  • The number of calories in 500 mL of milk varies depending on the type of milk you choose.
  • Milk can provide a number of health benefits, including improved bone health, reduced risk of heart disease, and weight management.

Understanding the nutrient composition of milk is essential for making informed dietary choices. The number of calories in 500 mL milk varies based on the sort of milk you choose. 

Milk can give vital nutrients that contribute to general health and well-being. But can you guess what health benefits the calories in 500 mL of milk can provide? Let's find out!

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Calories in 500 mL Milk

As previously stated, the number of calories in 500 mL milk varies depending on the type of milk consumed. The following is a general breakdown of the various  500 ml milk calories.

Type of Milk

Calories in 500 ml

Whole Milk

300-320 calories

Soy Milk

260-280 calories

2% Reduced-Fat Milk

200-260 calories

1% Low-Fat Milk

200-220 calories

Oat Milk

200-220 calories

Fat-Free or Skim Milk

180-200 calories

Coconut Milk

120-160 calories

Almond Milk

80-90 calories

Please keep in mind that the calorie range is provided because the figures can vary depending on the brand and any additives used. For the most up-to-date information, always consult the nutrition label on the specific product.

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Nutritional Facts of 500 mL Milk

Here's a table showcasing the approximate nutritional facts for 500 mL calories in milk types. Please note that the values provided are averages and can vary based on the specific brand and type of milk:

Type of Milk

Carbohydrates (g)

Fat (g)

Sodium (mg)

Protein (g)

Sugar (g)


Calcium (mg)

Whole Milk







2% Reduced-Fat Milk








1% Low-Fat Milk







Skim Milk







Unsweetened Almond Milk







Unsweetened Oat Milk







Unsweetened Soy Milk







Here's a table comparing the nutrient content, like calories in 500 ml milk (Buffalo vs. cow). Please note that the numbers can vary depending on factors such as the animal's diet, breed, and processing methods.


Buffalo Milk (per 500 ml)

Cow's Milk (per 500 ml)

Calories (kcal)

Approximately 300-350

Approximately 150-170

Protein (g)

Approximately 10-11

Approximately 8-9

Fat (g)

Approximately 15-18

Approximately 8-9

Saturated Fat (g)

Approximately 7-8

Approximately 4.5-5.5

Carbohydrates (g)

Approximately 12-13

Approximately 11-12

Sugars (g)

Approximately 12-13

Approximately 11-12

Calcium (mg)

Approximately 380-420

Approximately 1200-1300

Vitamin D (IU)

Approximately 50-60

Approximately 100-120

Vitamin A (IU)

Approximately 400-500

Approximately 300-400

Health Benefits of Drinking Milk

Milk is occasionally referred to as "nature's perfect food" due to its extensive nutrient profile. Here are some of the health benefits of drinking milk:

  1. Rich Source of Essential Nutrients: Milk is a good source of essential nutrients such as calcium, vitamins, riboflavin (B2), phosphorus, and potassium. These minerals are essential for bone health, immunological function, eyesight, and overall health.

  2. Bone Health: Calcium is necessary for the maintenance of strong bones and teeth. Drinking milk can help prevent osteoporosis and lower the incidence of fractures, especially in older people.

  3. Muscle Health: Milk is a fantastic source of high-quality protein. It is essential for muscle growth, repair, and overall health. Milk is a popular post-workout recovery drink among athletes.

  4. Weight Control: Drinking dairy products, especially milk, can aid with weight control. Milk's protein and calcium content can contribute to feelings of fullness.

  5. Heart Health: While whole milk has more saturated fat, low-fat and fat-free milk alternatives can be part of a heart-healthy diet. Milk contains potassium, which helps control blood pressure. Dairy consumption may be related to a lower risk of cardiovascular disease.

  6. Improved Hydration: Milk is a hydrating beverage since it includes a considerable amount of water. It's a wonderful option for staying hydrated, especially for kids and athletes.

  7. Skin Health: Vitamin A, which can be found in milk, is necessary for maintaining healthy skin. It aids in the creation of new skin cells and may assist in the prevention of skin problems such as acne.

  8. Nutrient Absorption: Milk's fat content can aid in the absorption of fat-soluble vitamins such as vitamin D and vitamin A. This means that milk can help the body use these vital nutrients more effectively.

Ways To Burn Off Calories in 500 mL Milk

The amount of calories in 500 mL milk depends on various factors, including your weight and activity level. Here are some estimated ways to burn off the calories in 500 mL of milk. 

  1. Brisk Walking: Walking at a brisk speed (about 3.5 mph) for 60-75 minutes can help you burn off the calories in 500 mL of milk.

  2. Jogging: A 30-minute jog at a moderate speed (about five mph) can burn about the same amount of calories in 500 mL of milk.

  3. Cycling: 500 mL milk calories can be burned off bycycling for 30-35 minutes at a moderate pace (about 12-14 mph).

  4. Swimming: Swim laps at a moderate pace for 40-45 minutes can burn off the calories in 500ml milk. 

  5. Aerobic Exercise: Spending 30-35 minutes in a high-impact aerobic exercise class, such as dancing or step aerobics, will help you burn plenty of calories.

  6. Strength Training: A robust strength training program involving squats, lunges, and bench presses can help you burn calories and build muscle. You can burn some calories in 500 mL milk in a 30-minute activity.

  7. Yoga: While yoga may not burn calories as quickly as other workouts, a 60-75 minute yoga practice can still help with calorie expenditure and overall well-being.

Consumption Limit and Considerations

While milk is a nutritious beverage, it's essential to consume it in moderation and consider various factors for optimal health. Here are some consumption limits and considerations for drinking milk.

Consumption Limit: 

The daily limit for drinking milk varies depending on factors such as dietary goals, lactose tolerance, and overall calorie intake. In general, one to three servings (1 cup or 240-250 ml each) per day is considered appropriate for most adults as part of a balanced diet. However, individual needs and tastes should determine milk consumption.

Points to Consider:

  1. Lactose Intolerance: Some people are lactose intolerant, meaning they have trouble digesting lactose, the sugar contained in milk. If you are lactose intolerant, you should limit or avoid regular milk in favour of lactose-free or plant-based milk alternatives such as almond, soy, or lactose-free milk.

  2. Caloric Intake: Milk includes calories, which are mostly derived from fat and lactose. If you're on a calorie-restricted diet, watch your milk intake. This should be especially considered when you're drinking whole milk, which has more calories owing to the fat content.

  3. Dietary Objectives: Consider your dietary goals. If you're attempting to reduce weight, use lower-calorie milk varieties such as skim or 1% milk. Whole milk may be a better choice to grow muscle or boost your caloric intake.

  4. Nutritional Balance: Milk contains essential calcium, protein, and vitamins. It should be part of a well-balanced diet that includes a variety of food categories to ensure you obtain a wide range of nutrients.

  5. Dairy Allergies: Some people have dairy allergies, which can trigger responses when they consume milk or milk products. In such instances, it is important to avoid dairy entirely or to rely on dairy substitutes.

  6. Dietary Restrictions: Consider any nutritional restrictions you might have, such as vegetarian or vegan diets. For people who prefer not to consume animal products, there are numerous non-dairy milk alternatives.

  7. Hormones and Antibiotics: If you're concerned about hormones or antibiotics in milk, consider buying organic or hormone-free milk. It may contain lower quantities of these compounds.

  8. Individual Tolerance: Everyone has a different tolerance for milk and dairy products. Some people may have intestinal discomfort when they ingest milk, while others do not. Monitor how your body adjusts to milk and modify your intake accordingly.

  9. Age: The nutritional requirements of newborns, children, and adults vary. Milk is an important source of calcium for bone formation in children as they grow. Adults can take milk in moderation as part of a healthy diet.

Adverse Effects of Overconsumption of Milk

Overconsumption of milk, like any food or beverage, can adversely affect health. Here are some potential issues associated with excessive milk consumption:

  1. Excess Calories: Milk contains calories. Overindulgence can result in an excess of calories consumed, which can contribute to weight gain if not balanced by physical exercise.

  2. Lactose Intolerance: Drinking too much milk can aggravate lactose intolerance symptoms such as gas, bloating, and diarrhoea in lactose-intolerant people.

  3. Saturated Fat: Whole milk is high in saturated fat, which can raise LDL cholesterol levels and increase the risk of heart disease if consumed in excess.

  4. Calcium Imbalance: Drinking too much milk without a balanced diet might disturb the body's calcium balance, potentially leading to kidney stone production.

  5. Iron Deficiency: Excessive milk consumption, especially in youngsters, can displace iron-rich foods from the diet. This can potentially lead to iron deficiency anaemia.

  6. Gastrointestinal Distress: In some people, excessive milk consumption can cause gastrointestinal pain, including constipation.


Milk is not only delicious, but it is also high in nutrients. Whether you want to improve your protein intake, cut calories, or satisfy dietary restrictions, there's a milk alternative for you. 

However, for precise information, always read the nutrition label on the milk packaging. It is best to contact HexaHealth if you have specific dietary concerns or health conditions. HexaHealth is a HealthTech platform that will effortlessly manage all your medical concerns. So, why wait? Schedule your consultation today!

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Frequently Asked Questions

The number of calories in 500 mL milk can vary depending on the type of milk. On average, 500 ml of whole milk contains approximately 300-320 calories.

500 mL of milk typically has 150 to 320 calories, depending on the type of milk. Whole milk, for example, is at the higher end of this range due to its larger fat content, whereas skim milk is at the lower end.

Here are the approximate nutritional facts for a 500 ml serving of whole cow's milk:

  1. Calories: Approximately 300-320 kcal

  2. Carbohydrates: Approximately 24-26 g

  3. Sugars: Approximately 12-13 g

  4. Protein: Approximately 15-16 g

  5. Fat: Approximately 16-18 g

  6. Saturated Fat: Approximately 9-10 g

  7. Calcium: Approximately 500-550 mg

  8. Vitamin D: Approximately 120-130 IU

Approximately 24-28 grams of carbohydrates in 500 ml of milk. The carbohydrate content may vary slightly depending on the type of milk (whole, skim, etc.) and brand.

The protein content of 500 mL of milk varies according to the milk type. Cow's milk normally includes between 15-18 grams of protein. However, the protein level of other varieties of milk may vary.

Calories in 500 ml buffalo milk are approximately 300-350. Please note that the exact calorie count may vary slightly depending on factors such as the specific brand and processing methods.

Calories in 500 ml cow milk are approximately 150-170 calories. The exact calorie count may vary slightly depending on factors such as the type of cow's milk (whole, 2%, 1%, skim) and the brand.

Here are the approximate calorie counts for 500 ml servings of different types of milk:

  1. Whole Milk: 300-320 calories

  2. 2% Reduced-Fat Milk: 200-260 calories

  3. 1% Low-Fat Milk: 200-220 calories

  4. Skim Milk: 150-200 calories

  5. Unsweetened Soy Milk: 160-180 calories

  6. Unsweetened Oat Milk: 130-150 calories

  7. Unsweetened Almond Milk: 80-90 calories

The protein content in 500 ml servings of different types of Amul milk can vary, but here are approximate values:

  1. Amul Full Cream Milk: About 16-18g 

  2. Amul Toned Milk: Approximately 15-17g 

  3. Amul Double-Toned Milk: Around 13-15g 

  4. Amul Skimmed Milk: Approximately 11-12g 

The calorie content in milk protein powder can vary depending on the brand and specific product. However, on average, a 30-gram serving of milk protein powder typically contains around 110-125 calories.


All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.

  1. Physicians Committee for Responsible Medicine. Health Concerns About Dairy [Internet]. Physicians Committee for Responsible Medicine. link
  2. Calories in 500 ml of Whole Milk and Nutrition Facts [Internet]. [cited 2024 Jan 2].link
  3. WebMD Editorial Contributors. Health Benefits of Milk [Internet]. WebMD.
  5. FoodData Central [Internet].

Updated on : 2 January 2024

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.


Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More


Charu Shrivastava

Charu Shrivastava

BSc. Biotechnology I MDU and MSc in Medical Biochemistry (HIMSR, Jamia Hamdard)

2 Years Experience

Skilled in SEO and passionate about creating informative and engaging medical content. Her proofreading and content writing for medical websites is impressive. She creates informative and engaging content that educ...View More

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