Animal · dairy
Whole Milk
Whole Milk provides 3.4 g of protein per 100 g (6.8 g per typical serving).
3.4gprotein / 100 g
- Per serving
- 6.8 g (1 cup · 200 g)
- Calories
- 64 kcal / 100 g
- Protein density
- 5.3 g / 100 kcal
PDCAAS
1.00
Scale 0–1 (capped at 1.0)
DIAAS
120%
Excellent quality
Leucine
0.3 g
0.6 g per serving
Digestion
Medium
Best: Anytime
Limiting amino acid
None (complete protein)
All 9 essential amino acids covered
Nutrition per 100 g
- Protein 3.4 g 21% kcal
- Fat 3.6 g 50% kcal
- Carbs 4.8 g 29% kcal
| Calories | 64 kcal |
|---|---|
| Leucine | 300 mg (8.8% of protein) |
| Lysine | 270 mg |
| Typical serving | 1 cup (200 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1 cup) = 0.6 g leucine
Not a practical leucine source on its own. Treat it as a supporting protein and pair it with richer sources.
Pair it with
- Vegetables & whole grainsAlready a complete protein. Pair for fiber and micronutrients.
- Rice, potatoes or quinoaCarbohydrates help refuel after training.
Cost & footprint
- Cost per gram of protein
- $0.032
- Cost for 30 g protein
- ≈ $0.96
- Carbon footprint
- 9.5 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.