9–10gsugar
9gnatural sugar
38% of the WHO 25g/day free-sugar guideline
What it takes to burn this off
38calories from this sugar
~9 minbrisk walk (~5.6 km/h)
~4 minrunning (~8 km/h)
Estimated for a typical 70kg (154 lb) adult — actual calories burned vary by body weight, pace, and fitness level. General reference only, not personalized advice.
All the sugar in plain milk is natural lactose — there's no added sugar unless it's a flavoured or sweetened variant (see malted milk drink powder in Packaged, or sweetened flavoured yogurt in this category).
Figures are for general reference, not personalized medical guidance; always confirm with a lab-tested label or professional for dietary decisions.
Source: USDA FoodData Central — whole milk, ~4.8g lactose per 100ml, scaled to a 200ml glass (last verified 2026-08-26)