How much protein is in 4 oz of milk, whole (3.25%)?

A 4 oz (113g) serving of milk, whole (3.25%) provides 3.6g of protein and 69 calories, along with 5.4g of carbohydrates and 3.7g of fat.

How much milk, whole (3.25%) do I need to get 30g of protein?

To get 30 grams of protein from milk, whole (3.25%), you need 33.1 oz (938 grams), which contains approximately 572 calories.

100 grams of milk, whole (3.25%) contains 3.2g of protein (61 kcal). One full pound (16 oz / 454g) contains 14.5g of protein (277 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 3.6g Protein (69 kcal)

To hit 30g of protein from milk, whole (3.25%), measure 33.1 oz (938 g) for ~572 calories.

Per 4 oz (113g US)

3.6g P

69 kcal · 5.4g C · 3.7g F

Per 100 Grams

3.2g P

61 kcal · 4.8g C · 3.3g F

Per 1 Pound (16 oz)

14.5g P

277 kcal total

30g Protein Portion

33.1 oz

938g · 572 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	22.0 oz	625 g	381 kcal	30g C · 20.6g F
30g Protein	33.1 oz	938 g	572 kcal	45g C · 31g F
40g Protein	44.1 oz	1,250 g	763 kcal	60g C · 41.3g F
50g Protein	55.1 oz	1,563 g	953 kcal	75g C · 51.6g F