Milk serving size, cups to grams
Here a serving of milk is counted as 1 cup, which USDA weighs at 8.8 oz (249 g), with 149 calories and 8.1 g protein. 100 g (3.5 oz) is about 1/3 cup.
Serving sizes of milk
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 8.8 oz (249 g) | 149 calories | 8.1 g | 11.5 g | 8 g |
| 1 tbsp | 15 g | 9 calories | 0.49 g | 0.69 g | 0.48 g |
| 1 quart | 34.4 oz (976 g) | 586 calories | 31.9 g | 45.2 g | 31.2 g |
| 1 fl oz | 1.1 oz (30 g) | 18 calories | 1 g | 1.4 g | 0.98 g |
| 1 oz | 1 oz (28 g) | 17 calories | 0.93 g | 1.3 g | 0.91 g |
| 100 g | 3.5 oz (100 g) | 60 calories | 3.3 g | 4.6 g | 3.2 g |
Cups to grams
USDA weighs 1 cup of milk at 249 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 8.8 oz (249 g) | 149 calories |
| 3/4 cup | 6.6 oz (187 g) | 112 calories |
| 2/3 cup | 5.9 oz (166 g) | 100 calories |
| 1/2 cup | 4.4 oz (124 g) | 75 calories |
| 1/3 cup | 2.9 oz (83 g) | 50 calories |
| 1/4 cup | 2.2 oz (62 g) | 37 calories |
| 1 tbsp | 15.6 g | 9 calories |
| 1 tsp | 5.2 g | 3 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1.8 tbsp | 17 calories |
| 100 g (3.5 oz) | 1/3 cup | 60 calories |
| 1 lb (454 g) | 1 3/4 cups | 272 calories |
What 3.5 oz (100 g) of milk looks like
3.5 oz (100 g) of milk is 3.5 oz, or about 1/3 cup. It has 60 calories, 3.3 g protein, 4.6 g carbs and 3.2 g fat. One quart weighs 34.4 oz (976 g).
How much milk for 30 g of protein
There is 3.3 g of protein in 3.5 oz (100 g) of milk, so 30 g of protein would take 32.4 oz (917 g), about 3 2/3 cups, with 550 calories. It is not a practical way to reach a protein target.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-13)
- Whole milk (3.25% milkfat): Milk, whole, 3.25% milkfat, with added vitamin D, FDC ID 746782 (Foundation Foods, published 2019-12-16) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.