How much protein is in Cow Milk?

3.3g per 100 g, or 3.3g in a 100 g serving — 4.5g of protein per 100 kcal.

Is Cow Milk vegetarian?

Yes — Cow Milk is vegetarian.

Can I log Cow Milk in IRONSLOG?

Yes — Cow Milk is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.

Food

Cow Milk: Calories, Protein & Macros

Last updated 26 July 2026

A 100 g serving of Cow Milk has 73 kcal, 3.3g protein, 4.9g carbs and 4.5g fat — 4.5g of protein per 100 kcal. It's a vegetarian raw ingredient from the milk and milk products group, logged directly in IRONSLOG's 1,579-item Indian food database.

What's in a standard serving of Cow Milk?

A 100 g serving has 73 kcal, 3.3g protein, 4.9g carbohydrate, 4.5g fat and 0g fiber. Per 100 g it's 72.9 kcal, 3.3g protein, 4.9g carbs and 4.5g fat — use the per-100g figures to rescale for whatever portion is actually eaten.

How does Cow Milk fit a cut vs a bulk?

At 4.5g of protein per 100 kcal, Cow Milk is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.

How much Cow Milk should I eat?

The dataset doesn't carry a standard household serving for Cow Milk, so the numbers above are per 100 g — weigh or measure the actual portion eaten and scale from there. As a raw ingredient, the amount that ends up on a plate depends heavily on how it's cooked and what else is in the meal.

What can I swap for Cow Milk?

Buffalo Milk — vegetarian, 107 kcal per 100 g, 3.4g protein per 100 kcal
Paneer — vegetarian, 258 kcal per 100 g, 7.3g protein per 100 kcal
Dal makhani — vegetarian, 74 kcal per 100 g, 4.5g protein per 100 kcal

Cow Milk — macros per 100 g
Metric	Per 100 g
Calories	72.9 kcal
Protein	3.3 g
Carbohydrate	4.9 g
Fat	4.5 g
Fiber	0 g
Protein per 100 kcal	4.5 g

Key takeaways

A 100 g serving of Cow Milk has 73 kcal and 3.3g protein.
Cow Milk carries 4.5g of protein per 100 kcal — more calorie-dense than protein-dense.
It's a vegetarian raw ingredient in the milk and milk products group.
Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.