Milk (Whole)
Lactose gives a moderate response; dairy also has a notable insulin index.
FatTonic Facts
Milk (Whole) · per serving 1 cup (240ml)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 5 | −11.0 |
| Sugar (g) | 12 | −9.6 |
| Processing | minimal | −8.0 |
| Fiber (g) | 0 | 0.0 |
| Protein (g) | 8 | +5.6 |
| Glycemic index | 39 | |
| Carbs (g) | 12 | |
| Fat (g) | 8 |
Score model v1
Nutrients: USDA FoodData Central, record 171265 (Milk, whole, 3.25% milkfat, with added vitamin D), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 240 g): carbs 4.8, sugar 5.1, fiber 0, protein 3.2, fat 3.3 g.
What this means for fat-burning
Why this score: glycemic load 5 set it, −11.0 points. Source: USDA FoodData Central, FDC 171265.
Its protein content supports satiety and helps preserve muscle while you lose fat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Milk (Whole) scores 77, rated Good. It scores higher than 54% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does milk (whole) spike insulin?
Glycemic load 5 for 1 cup (240ml); FatTonic Score 77/100 — it supports fat-burning.
Is milk (whole) good for fat loss?
Good (77/100): milk (whole) supports fat-burning.