Milk glycemic index
Milk has a glycemic index of 37, which is low. A 250 ml serving (1 glass) has a glycemic load of 4 (low).
Also known as: whole milk, full-fat milk, cow's milk
- Serving250 ml
- Available carbs12 g
- Fiber0 g
- Sugars13 g
- Protein7.9 g
- Calories153 kcal
Serving: 1 glass.
What to know
Milk has a low GI because its sugar, lactose, is absorbed slowly and its protein and fat slow digestion. A glass of milk has a small glycemic load.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 ml | 2.4 g | <1 | Low |
| 100 ml | 4.8 g | 2 | Low |
| 250 ml · 1 glass | 12 g | 4 | Low |
| 500 ml · double serving | 24 g | 9 | Low |
What the studies found
The value of 37 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 3 studies. Results range from 11 to 37. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 11 · Italy 1989
- 34 · Canada 1981
Milk compared with other dairy & plant milks
Similar low-GI foods
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Frequently asked questions
Is milk low glycemic?
Yes. With a GI of 37, milk is in the low range (55 or less).
What is the glycemic load of milk?
A 250 ml serving (1 glass) has a glycemic load of 4, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat milk?
With a GI of 37 and a low glycemic load per serving, milk usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in milk?
A 250 ml serving has about 12 g of total carbohydrate, including 0 g of fiber, leaving 12 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 4.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (250 ml) | |
|---|---|---|
| Calories | 61 kcal | 153 kcal |
| Carbohydrates | 4.8 g | 12 g |
| Available carbs | 4.8 g | 12 g |
| Fiber | 0 g | 0 g |
| Sugars | 5.1 g | 13 g |
| Protein | 3.2 g | 7.9 g |
| Fat | 3.3 g | 8.1 g |
Source: USDA FoodData Central, Milk, whole, 3.25% milkfat, with added vitamin D (SR Legacy, FDC 171265). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.