Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
A 250ml glass of milk has about 8.5g of protein. There's around 3.4g of protein per 100ml of whole milk (per 100ml, as sold), so a typical 250ml serving gives you roughly 8.5g. A 250ml glass has about 8.5g. That works out to 5.3g of protein per 100 calories, which makes whole milk the #11 most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Food tip: Include the milk in coffee, cereal and cooking when adding up your day; small amounts can be easy to overlook.
Check your portion and work out your daily target. FoodSussed adds label scanning, calorie and protein tracking, and a built-in Coach for fat loss or muscle gain.
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Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
Here's what whole milk gives you at the volumes you actually pour — grams of protein and calories for each, worked out from the 3.4g of protein and 64 kcal per 100ml.
| Portion | Protein | Calories |
|---|---|---|
| 100ml | 3.4g | 64 kcal |
| 150ml | 5.1g | 96 kcal |
| 200ml | 6.8g | 128 kcal |
| 250ml typical serving | 8.5g | 160 kcal |
| 500ml | 17g | 320 kcal |
| 1 litre | 34g | 640 kcal |
These figures use the liquid as sold, measured in millilitres. They come directly from the Avonmore Fresh Whole Milk per-100ml nutrition table, checked 24 October 2026; no grams-to-millilitres conversion is used. Check the label on your own carton.
Whole milk carries roughly 64 kcal per 100ml (about 160 kcal in a 250ml serving). The most useful way to judge a food for fat loss isn't per 100ml — it's what you get for every 100 calories you eat. Here's how whole milk stacks up per 100 calories:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Whole milk | 5.3g | 7.3g | 5.5g |
The higher the protein figure here, the more filling whole milk is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.
Reference values used per 100ml: 64 kcal · 3.4g protein · 4.7g carbs · 3.5g fat (per 100ml, as sold). These are reference estimates, not a current label for every brand. Each portion is calculated as its volume in millilitres ÷ 100 × the reference value. Check your own pack for its nutrition and preparation basis. Selected branded examples below have their own values.
These selected product examples have their own nutrition values, which can differ from the reference figures above. Check your current pack. A photo appears only where the public dataset has a confirmed barcode match against Open Food Facts.
No Nonsense FitnessAt 8.5g of protein per 250ml serving, hitting a 150g daily protein target from whole milk alone would take about 17.6 servings. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
That is protein in a portion, not a whole day's target. The daily protein guide explains how to estimate your needs and spread them across normal meals.
There's about 3.4g of protein per 100ml of whole milk (per 100ml, as sold). A typical 250ml serving delivers roughly 8.5g of protein.
About 17g of protein, for roughly 320 calories. 200ml gives you around 6.8g. The full portion table above runs from 100ml to 1 litre, all worked out from the 3.4g per 100ml figure.
It carries about 5.3g of protein per 100 calories, ranking #11 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
It's a standard item at Tesco, Aldi, Lidl and SuperValu in Ireland. Selected branded examples above use their own nutrition values; check your current pack.
