515 milk products sold in Irish supermarkets, ranked by protein per 100 calories.
Milk: typically 60 calories per 100g. Individual products range from 20 to 468 per 100g. Best for protein per calorie: Farm Milk Twaróg chudy, at 20.5g of protein per 100 calories.
Real label figures, compiled from on-pack data and Open Food Facts — last checked 2026-09-18.
Find the food here, then set a daily calorie target or log it in the tracker.
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Farm Milk Twaróg chudy | 83 | 20.5g | 4.6g | 0g |
| Farm Milk Curd | 97 | 19.6g | 4.1g | 0.5g |
| Muscle milk MM | 170 | 18.8g | 5.3g | 1.2g |
| Cytosport Muscle milk | 220 | 18.2g | 5.5g | 1.1g |
| Muscle. Milk | 220 | 18.2g | 5.5g | 0.2g |
| BSN Syntha-6 Edge Strawberry Milkshake Flavour 370g | 407 | 15.7g | 3.2g | 2.3g |
| Not milk baunilha | 42 | 14.8g | 3.3g | 2.4g |
| Good Culture Whole milk cottage cheese | 100 | 12.7g | 2.7g | 4.1g |
| Organic valley Cottage cheese 4% milk fat small curd | 100 | 12.7g | 4.5g | 4.5g |
| Lidl Dairy Manor Lactose Free Skimmed Milk 1L | 28 | 12.3g | 12.3g | 0.7g |
| Arla Lacto Free Skimmed Milk Drink 1 Litre | 29 | 12.1g | 9.3g | 1.7g |
| Muscle Milk Vanilla Creme | 385 | 11.9g | 8.2g | 3g |
| Farm Milk Cottage Cheese 200g | 99 | 11.1g | 2.5g | 5.1g |
| Aldi Acti Leaf No Sugar Soya Milk 1L | 31 | 11g | 0.3g | 6.1g |
| Emmi Energy Milk | 73 | 11g | 9.2g | 2.2g |
| Centra Skimmed Milk 1 litre | 32 | 10.9g | 11.2g | 1.6g |
| Costa Coffee Skimmed Milk | 32 | 10.6g | 13.8g | 0.6g |
| Dunnes Stores Unsweetened Soya Milk 1L | 37 | 10.5g | 3g | 4.9g |
| Coop Instant dried skimmed milk 300 g | 347 | 10.4g | 14.1g | 0.1g |
| Aldi Cowbelle British Skimmed Long Life Milk 1L | 35 | 10.3g | 14.3g | 1.4g |
| Glenisk Natural Whole Milk Cottage Cheese 320g | 125 | 10.1g | 2.3g | 5.6g |
| Acti Leaf Soya Unsweetened Milk | 85 | 10g | 1.2g | 6.2g |
| Alpro Soya Unsweetened Milk | 33 | 10g | 0g | 5.5g |
| Avonmore slimline milk | 38 | 10g | 13.7g | 0.5g |
| Costa Coffee Flat White - Skimmed Milk - In Store | 33 | 10g | 14.2g | 0g |
| Glenisk Organic Fat Free Milk 1 Litre | 35 | 10g | 14g | 0.3g |
| Spar Skimmed Milk 1 litre | 34 | 10g | 14.7g | 0.3g |
| Tesco The Grower's Harvest Unsweetened Soya Milk 1l | 29 | 10g | 1.4g | 5.5g |
| Aldi Acti Leaf Soya Milk 1L | 30 | 9.9g | 1.6g | 5.6g |
| Aldi Cowbelle Skimmed Milk 4 Pints | 35 | 9.7g | 14.3g | 1.4g |
| Dunnes Stores Irish Skimmed Milk 1l | 34 | 9.7g | 14.7g | 0.3g |
| Lidl Dairy Manor British Skimmed UHT Milk 1L | 35 | 9.7g | 14g | 0.3g |
| SPAR Banana Flavour Milk 500ml | 36 | 9.7g | 13.6g | 0.8g |
| SPAR Strawberry Flavour Milk 500ml | 36 | 9.7g | 13.3g | 0.8g |
| SuperValu Fresh For You Skimmed Milk 2L | 36 | 9.7g | 13.3g | 1.4g |
| Costa Coffee Iced Flat White with Whipped Milk (Skimmed Milk) | 21 | 9.6g | 14.8g | 0.5g |
| SuperValu Fresh Skimmed Milk 1litre | 37 | 9.5g | 13g | 1.1g |
| Avonmore Fat Free Super Milk 1 Litre | 36 | 9.4g | 13.6g | 0.6g |
| Avonmore Fat free superk milk | 36 | 9.4g | 13.6g | 0.6g |
| Aldi Cowbelle Lactose Free Semi Skimmed Milk 1L | 38 | 9.2g | 7.1g | 3.9g |
| Arla Lactofree Semi Skimmed Long Life Milk Drink 1 Litre | 38 | 9.2g | 6.8g | 3.9g |
| Flora ProActiv Skimmed Milk 1 Litre | 37 | 9.2g | 14.1g | 0g |
| Alpro Soya Light Chilled Dairy Free Milk Drink 1L | 22 | 9.1g | 0g | 5.5g |
| Costa Coffee Caramel Macchiato - Skimmed Milk - Medium - Eat In | 32 | 9.1g | 14.7g | 0.9g |
| Costa Coffee Caramel Macchiato - Skimmed Milk - Medium - Takeaway | 32 | 9.1g | 14.7g | 0.9g |
| Starbucks Flat White (Skimmed Milk) | 46 | 9.1g | 13.3g | 1.1g |
| DUNNES STORES BUTTER MILK CHICKEN TENDERS | 132 | 9g | 6.2g | 5.2g |
| Lactancia Lactose free milk 1% | 40 | 9g | 12g | 2.5g |
| Lidl Vemondo Soya Milk Unsweetened 1L | 33 | 9g | 4.2g | 5.1g |
| Shamrock 1% low fat milk | 53 | 9g | 12.8g | 1.9g |
Showing the top 50 of the 495 milk products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs, last checked 2026-09-18.
Scan your own shop with FoodSussed: calories and macros from the barcode, plus an estimated processing level from 1 to 4 with the reasons. Or start with the fat-loss guide built around Irish food.
495 of the 515 milk products carry 20 calories or more per 100g, which is the floor below which protein per 100 calories stops being a real number. Across those the median is 5.2g of protein per 100 calories. 28 clear 10g of protein per 100 calories — about one in 18, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 20 to 468 per 100g inside this one group, a 23-fold spread, so “milk” on its own tells you almost nothing about what a portion costs you.
Own-brand is not the compromise here. The supermarket own-label median is 5.5g of protein per 100 calories across 122 products, against 5.1g for the 373 name-brand ones.
The chains are not equal on this: Aldi runs a median of 5.8g of protein per 100 calories across its 29 own-label milk products, Lidl 2.7g across 29.
On the numbers the pick is Farm Milk Twaróg chudy: 20.5g of protein per 100 calories, 3.9 times the 5.2g median for the group.
10 of the 495 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
That chain-by-chain gap is why the biggest ranges get their own page: Aldi Milk covers 29 products, and everything else Aldi sells sits alongside it.
Drinks are the easiest thing in a day to miss, so this pairs with the calories people forget to count.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the calorie app.
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
We track 515 milk products across Irish supermarkets and brands. 495 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 5.2g per 100 calories and 28 products clear 10g — that tells you whether milk is worth buying for protein at all, which protein per 100g does not.
