Milk has a low glycemic index of 39 (typical range 34 to 44). A serving of 1 cup (244 g) has a glycemic load of 5, which is low. Per 100 g it provides 61 calories, 3.1 g protein, 4.8 g carbohydrate (0 g fiber, 5 g sugars) and 3.2 g fat.
Serving used for glycemic load: 1 cup (244 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 61 kcal | 149 kcal |
| Protein | 3.1 g | 7.7 g |
| Carbohydrate | 4.8 g | 11.7 g |
| Fiber | 0 g | 0 g |
| Sugars | 5 g | 12.3 g |
| Fat | 3.2 g | 7.9 g |
| Saturated fat | 1.9 g | 4.5 g |
| Sodium | 43 mg | 105 mg |
| Potassium | 132 mg | 322 mg |
Other dairy with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Eggnog | 48 | 4 |
| Chocolate Pudding | 48 | 3 |
| Vanilla Pudding | 44 | 3 |
| Greek Yogurt | 12 | 0 |
| Cream Cheese | 10 | 0 |
Milk has a glycemic index of 39, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (244 g) serving is 5, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of milk has a glycemic load of 5 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Milk has 61 calories per 100 g, and about 149 calories in a 1 cup (244 g) serving.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Milk, whole, 3.25% milkfat, with added vitamin D” (FDC 171265). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm.
General information, not medical advice.
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