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Cow's milk (Gai ka doodh): Nutrition and who it suits

Cow's milk is a good choice for menopause, and fine in a portion for weight loss, PCOS and diabetes. 100 g has 73 kcal and 3.3 g of protein. One serving is one glass (200 g), about 146 kcal.

Cow's milk

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy73 kcal
Protein3.3 g
Carbohydrate4.9 g
Fibre0 g
Sugars4.9 g
Fat4.5 g
Calcium118 mg
Potassium115 mg
Folate7 µg

Where its calories come from

18%27%55%
  • Protein 18%
  • Carbohydrate 27%
  • Fat 55%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of cow's milk?

About 146 kcal for one glass (200 g), and about 292 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (200 g) fills.

24%Calcium
236 mg
14%Protein
6.5 g
7%Potassium
230 mg
6%Folate
14.1 µg
6%Vitamin C
4 mg
5%Zinc
0.7 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code L002. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is cow's milk good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

146 kcal in a 200 g serving, with 6.5 g of protein, so watch the portion.

PCOS and PCOD

Eat in moderation

About 9.9 g of carbohydrate in a 200 g serving, 9.8 g of it sugar, so keep to this portion.

Diabetes

Eat in moderation

About 9.9 g of carbohydrate in a 200 g serving, 9.8 g of it sugar, so keep to this portion.

Menopause

Good choice

236 mg of calcium in a 200 g serving, which your bones need more of now.

Weight lossEat in moderation146 kcal in a 200 g serving, with 6.5 g of protein, so watch the portion.
PCOS and diabetesEat in moderationAbout 9.9 g of carbohydrate in a 200 g serving, 9.8 g of it sugar, so keep to this portion.
MenopauseGood choice236 mg of calcium in a 200 g serving, which your bones need more of now.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use cow's milk, each with its calories per portion:

Also called

Assamese: Garoor gakhir; Bengali: Doodh (garu); Gujarati: Gai nu dhudh; Hindi: Gai ka doodh; Kannada: Hasuvina halu; Kashmiri: Doodh; Marathi: Doodh (gay); Odia: Gai dudha; Punjabi: Gaan da doodh; Sanskrit: Gow kshiram; Tamil: Pasumpaal; Telugu: Aavu paalu.

Related

Curd (Dahi)Buffalo milkPaneer (Chhena)Khoa

A sample diet chart that uses it, one for each goal (1,500 calories): Diabetes, JainMenopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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