全脂牛奶热量与蛋白质（每100毫升）Whole milk: calories & protein per 100 ml
数据Data: USDA FoodData Central #171265 (SR Legacy) — “Milk, whole, 3.25% milkfat, with added vitamin D”. 图片Photo: www.Pixel.la Free Stock Photos, CC0 · 版权credits
全脂牛奶不同重量的热量Whole milk by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 ml | 31 | 1.6 | 2.4 | 1.6 |
| 100 ml | 61 | 3.1 | 4.8 | 3.2 |
| 150 ml | 92 | 4.7 | 7.2 | 4.8 |
| 200 ml | 122 | 6.2 | 9.6 | 6.4 |
建议每天摄入相当于 300 ml 以上液态奶的奶制品；豆浆可作为大豆类食物的一部分。 在本站 7 种奶及豆奶中，全脂牛奶的热量由低到高排第 4 位。
Aim for dairy equal to at least 300 ml of milk a day; soy milk counts toward soy foods. Among the 7 dairy & soy milk on this site, whole milk ranks #4 from lowest to highest in calories.
与同类食物对比（每100克）Compared with similar foods (per 100 g)
| 食物Food | kcal | 蛋白质 gProtein g | 每100kcal蛋白质Protein /100 kcal |
|---|---|---|---|
| 豆浆（无糖）Soy milk, unsweetened | 38 | 3.5 | 9.2 |
| 低脂牛奶（2%）Reduced-fat milk (2%) | 50 | 3.3 | 6.6 |
| 希腊酸奶（脱脂）Greek yogurt, nonfat | 59 | 10.2 | 17.3 |
| 全脂牛奶Whole milk | 61 | 3.1 | 5.1 |
| 原味酸奶Plain yogurt (whole milk) | 61 | 3.5 | 5.7 |
常见问题FAQ
100毫升全脂牛奶多少热量？How many calories in 100 ml of whole milk?
约 61 千卡（kcal），蛋白质 3.1 g、碳水化合物 4.8 g、脂肪 3.2 g（USDA FDC 171265）。
About 61 kcal, with 3.1 g protein, 4.8 g carbohydrate and 3.2 g fat (USDA FDC 171265).
全脂牛奶的蛋白质含量高吗？Is whole milk high in protein?
每 100 kcal 约含 5.1 g 蛋白质，属于中等蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 5.1 g protein per 100 kcal — moderate protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃全脂牛奶吗？Can I eat whole milk while losing weight?
可以，关键是份量和全天总热量。150 ml 约 92 kcal，约占 1800 kcal 目标的 5%。把它记到对应餐次，看是否在该餐的建议范围内。
Yes — portion and daily total matter most. 150 ml is about 92 kcal, roughly 5% of an 1,800 kcal target. Log it to see whether the meal stays in range.