How Much Protein Is in Whole milk — and What It Costs in Ireland

Whole milk at a glance

There's around 3.4g of protein per 100g of whole milk (as sold), so a typical 250g serving gives you roughly 8.5g. At its cheapest that works out at 30.6g of protein per euro (Aldi), which makes whole milk the #6 best-value of the 12 staples we track across Irish supermarkets. See the full protein-per-euro ranking.

Full nutrition, per 100 calories

Whole milk carries roughly 66 kcal per 100g (about 165 kcal in a 250g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how whole milk stacks up per 100 calories:

The higher the protein figure here, the more filling whole milk is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.

Source values per 100g: 66 kcal · 3.4g protein · 4.7g carbs · 3.6g fat. Standard reference nutrition figures for whole milk (as sold).

Price across Irish supermarkets

Prices checked Jul 2026, RoI. Prices are indicative own-brand figures and vary by store, pack size and season — a starting point, not a live quote.

How much to hit your protein target

At 8.5g of protein per 250g serving, hitting a 150g daily protein target from whole milk alone would take about 17.6 servings (roughly €4.90 at Aldi prices). In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.

2 cheap high-protein recipe ideas

• 300ml blended with a scoop of oats as a cheap post-workout shake.
• Use it as the base for high-protein overnight oats or homemade rice pudding.

More dairy protein value

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