How much is 100g of milk in cups?

In this article, we will answer the question “How much is 100g of milk in cups?”, and what are the pros and cons of drinking cow’s milk.

How much is 100g milk in cups?

100 grams of milk roughly equals 3.5 fluid ounces or ½ US cup. Read on if you are interested in the substitutes of milk. 

What are the pros of drinking cow’s milk?

Nutrients in milk

Milk provides 18 out of the 22 essential nutrients which is why it is called a whole food.

Nutrient Amount per 1 cup (244 grams) of whole milkPercentage of recommended daily amount (RDA)
Calcium 276 mg28%
Folate 12 mcg3%
Magnesium 24 mg7%
Phosphorus 205 mg 24%
Potassium 322 mg 10%
Vitamin A 112 mcg12.5%
Vitamin B121.10 mcg18%
Zinc 0.90 mg11%
Protein 7-8 grams (casein and whey)16%

Moreover, mil provides iron, selenium, Vitamin B6, Vitamin E, Vitamin K, Niacin, Thiamine, and riboflavin. The fat composition of the milk is as follows:

  • Saturated fats: 4.5 grams
  • Unsaturated fats: 1.9 grams
  • Cholesterol: 24 milligrams (mg)

Appetite control 

Studies have shown that dairy fat helps control weight by curbing your appetite. This may be attributed to the high satiety value of the dairy fat.

Bone development 

Drinking milk prevents bone fractures in children by regulating weight and improving bone density. Research has shown that pregnant women whose diet consisted of dairy and other calcium-rich foods gave birth to children with stronger bones. In addition to calcium, milk provides proteins that are needed to build bones, muscles, and teeth.

Bone and dental health 

A single cup of milk fulfills 30% of the daily calcium requirement of an adult and a cup of fortified milk gives you 15 percent recommended daily amount of Vitamin D.

In addition to this, milk is a rich source of nutrients such as potassium, Vitamin D, and magnesium, all of which encourage calcium absorption and bone mineralization.

Diabetes prevention 

Diabetes puts you at a risk for heart diseases, stroke, and kidney disease. Milk contains certain proteins that prevent diabetes type 2 by regulating blood sugar levels.

Heart health 

In case you do not know, HDL is considered good cholesterol, and the mill raises the levels of blood HDL and may help prevent disease and stroke. 

The milk of Pastured or grass-fed cows is laden with omega-3 fatty acids and conjugated linoleic acid, both of which are important fatty acids in maintaining heart and blood vessel health.

What are the side effects of milk?


Drinking milk and dairy products have been linked with acne breakouts in teens. This may be due to the effects of milk on certain hormones such as insulin and insulin-like growth factor-1 (IGF-1). However, more research is needed to prove this theory.

Other skin conditions 

Milk and dairy worsen eczema and rosacea. However, a recent study has indicated that dairy may help ease the symptoms of rosacea.


Milk allergy is particularly common among children and the prevalence goes as high as 5%. Milk allergy can result in skin reactions, such as eczema, and gut symptoms, such as colic, constipation, and diarrhea. Other possible reactions include anaphylaxis, wheezing, difficulty breathing, and bloody stool.

Bone fractures 

Studies have shown that women who drink 3 or more glasses of milk per day are more likely to experience bone fractures. This may be due to a sugar called D-galactose present in milk.

According to a study, adults with higher consumption of dairy, animal protein, and calcium are more likely to experience bone fractures due to osteoporosis.


Excessive calcium and sugars from milk increase the risk of prostate and ovarian cancer, respectively. 

Lactose intolerance

The lactose content of cow’s milk is higher as compared to other types of milk. According to a review, around 60-70% of the world’s population is lactose intolerant.  

What are the alternatives to milk?

Try the following milk alternatives if your infants and toddlers have milk protein allergies.

Type Pros Cons 
Breastfeeding Best source of nutritionNot all women can breastfeed 
Hypoallergenic formulasProduced with enzymes to break down milk proteinsProcessing destroy some of the nutrients 
Amino acid formulas Least likely to cause an allergic reactionProcessing destroy some of the nutrients 
Soy-based formulasFortified to be nutritionally completeSome may develop a soy allergy

The takeaway 

Milk contains essential nutrients that are especially important for children. The nutrition of milk varies with the rearing method of the cows. The effects of hormones and antibiotics injected in dairy cows need to be investigated. 


In this article, we answered the question “How much is 100g of milk in cups?”, and what are the pros and cons of drinking cow’s milk?.