Milk
Low GI
GL 4.6 per cup (244 g) · GL 1.9 per 100 g
- Low glycemic load: about 1.9 per 100 g
- All of its carbohydrate is lactose, a milk sugar: about 5 g per 100 g
Milk has a glycemic index of 39 (Low). One cup (244 g) adds a glycemic load of 4.6.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #171267 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1.4 per 100 g Kefir is a drinkable fermented milk with similar protein and calories, and its cultures have already fermented part of the lactose.
Kefir - GL 1 per 100 g Unsweetened soy milk matches cow's milk protein (3.3 g per 100 g) with fewer calories and almost no sugar; works in coffee and cereal.
Soy milk, unsweetened - no GI Unsweetened almond milk has about 13 kcal and under 1 g of carbohydrate per 100 g, a light dairy-free option for coffee and cereal.
Almond milk - GL 2 per 100 g Buttermilk is a drinkable dairy with the same protein as milk, fewer calories (40 kcal per 100 g) and little fat.
Buttermilk
Forms of Milk
- High protein milkGI 39 · GL 0.9 per 100 g high protein
- Sugar free milkGI 27 · GL 1.2 per 100 g sugar free
- Steamed milkGI 27 · GL 1.3 per 100 g steamed
- GI 39 · GL 1.9 per 100 g full fat
Full fat milk - Sugar free chocolate milkGI 30 · GL 1.9 per 100 g chocolatesugar free
- GI 39 · GL 1.9 per 100 g skim
Skim Milk - Lactose free semi skimmed milkGI 46 · GL 2 per 100 g semi skimmedlactose free
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Milk is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tsp | 5 g | 0.1 |
| 1 tbsp | 15 g | 0.3 |
| 1 fl oz | 31 g | 0.6 |
| 100 ml | 103 g | 1.9 |
| 1 cup | 244 g | 4.6 |
| 1 glass (250 ml) | 258 g | 4.8 |
Nutrition Facts (per 100g)
per 100g
| Calories | 50 kcal |
| Carbohydrates | 4.8 g |
| Sugars (Total) | 4.8 g |
| Natural | 4.8 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 3.3 g |
| Fat | 1.98 g |
| Saturated | 1.2 g |
| Unsaturated | 0.78 g |
| Sodium | 43 mg |
Processing Level
Why this score?
- Low glycemic load: about 1.9 per 100 g
- A 250 ml glass gives about 8 g of complete protein
- Natural source of calcium: about 120 mg per 100 g
- All of its carbohydrate is lactose, a milk sugar: about 5 g per 100 g
- Contains lactose; the lactose-free form suits people who avoid it
- No dietary fibre
Calculate the glycemic load of a meal with Milk
Allergens
Recipes with Milk
-
Apple Cornmeal Muffins (Low-GI Adaptable) 45 min · 9 ingredients · easy -
Whole Grain Pear Bread Pudding with Warm Spices 75 min · 12 ingredients · medium -
Low-Glycemic Chia Seed Pudding with Blueberries 5 min · 3 ingredients · easy -
Low-GI Cottage Pie with Carisma Potatoes 80 min · 18 ingredients · medium -
Low-Glycemic Green Power Smoothie 5 min · 4 ingredients · easy -
Low-GI Crustless Vegetable and Protein Pie with Garden Salad 60 min · 17 ingredients · medium -
Low-Glycemic Oatmeal with Apple & Cinnamon 20 min · 4 ingredients · easy -
Steel-Cut Oatmeal with Blueberries & Almonds 23 min · 4 ingredients · easy -
Low-Glycemic Overnight Oats with Berries 485 min · 4 ingredients · easy -
Curried Sweet Potato and Red Lentil Soup 35 min · 12 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Milk?
Milk has a glycemic index of 39 (Low). One cup (244 g) has a glycemic load of 4.6; per 100 g the glycemic load is 1.9.
Is Milk good for people with insulin resistance?
Milk has a low glycemic index (39), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Milk has the lowest glycemic load?
Among the forms of Milk in this database, High protein milk has the lowest glycemic load (0.9 per 100 g).
Check Milk in the Logi app, with your portion.
