Nutrition facts The nutritional composition of milk is highly complex. It contains almost every single nutrient that your body needs. One cup (249 grams) of whole cow’s milk with 3.25% fat provides (1Trusted Source): Calories: 152 Water: 88% Protein: 8.14 grams Carbs: 12 grams Sugar: 12 grams Fiber: 0 grams Fat: 8 grams