One cup of milk (about 244 g) provides roughly 150 calories for whole and 90 for nonfat, with about 8 g of protein either way, per USDA FoodData Central. The difference is mostly fat and saturated fat; protein and calcium are similar. Choose based on your calorie needs and taste. Milk is a convenient protein and calcium source; unsweetened plant milks vary widely — check labels for added sugar.

Key facts:

  • 1 cup whole milk: ~150 kcal
  • 1 cup nonfat: ~90 kcal
  • Protein ~8 g both
  • Check plant-milk sugar