Milk, my personal favourite drink, and loved by many all over the world. Regardless of whether chosen skim or whole milk, the calcium and nutrient content is more or less the same. It is good to know about milk nutrition facts.
Milk Nutrition Facts
There are many milk products like
- Yogurt
- Fruit/flavoured yogurts
- Buttermilk
- Cheese
- Cream
- Butter
- Ghee
- Cream
Sources of Milk
We get milk from mammals like
- Cow
- Buffalo
- Goat
- sheep
- camel etc
Milk is usually the first and only food given to babies as they are born until the age of 4 months when weaning is started too. But milk or milk products can cause some health issues for individuals who have milk allergy (lactose intolerance). Full fat milk and it’s products can contribute significant amounts of cholesterol and saturated fats and can increase risk of heart disease.
A portion of dairy product can be a
- 200ml glass of milk
- 150g or a pot of yogurt
- 30g or a matchbox sized piece of hard cheese
Usually milk recommended daily allowance is 2-3 glasses depending up on which other sources you are getting calcium from. Milk requirement varies depending on age and gender. This table is showing calcium requirement at different ages.
| Children 1-3 years | 500mg of calcium |
| Children 4-8 years | 700mg of calcium |
| Child of 9 years and above | 1300mg of calcium |
| Females 19-50 years old | 1000mg of calcium |
| Females 50+ age | 1200mg of calcium |
| Males 19-70 years old | 1000mg of calcium |
| Males 70+ age | 1200mg of calcium |
The benefits of drinking this wonderfully delicious beverage are countless. It’s worthwhile to know the health benefits offered by milk in addition to its unique taste.
- Milk and it’s products keep our bones and teeth strong due to their high calcium content.
- Drinking milk enhances our perfect smile by reducing the level of acidity in mouth, tackling plaque formation and thus reduces of risk of cavities.
- High water content of milk makes it a perfect choice of fluid for quenching thirst.
In short, milk is a perfect host of beneficial nutrients, with innumerable health boons.
Whole Milk Nutritional Facts
| Nutrient | Unit | Value per 100gm | Value per cup |
| Proximates | |||
| Water | g | 88.13 | 215.04 |
| Energy | kcal | 61 | 149 |
| Protein | g | 3.15 | 7.69 |
| Total lipids | g | 3.27 | 7.98 |
| Carbohydrate | g | 4.78 | 11.66 |
| Total dietary fiber | g | 0 | 0 |
| Total sugars | g | 5.05 | 12.32 |
| Minerals | |||
| Calcium | mg | 113 | 276 |
| Iron | mg | 0.03 | 0.07 |
| Magnesium | mg | 10 | 24 |
| Phosphorus | mg | 84 | 205 |
| Potassium | mg | 132 | 322 |
| Sodium | mg | 43 | 105 |
| Zinc | mg | 0.37 | 0.90 |
| Vitamins | |||
| Vitamin C | mg | 0 | 0 |
| Thiamin | mg | 0.046 | 0.112 |
| Riboflavin | mg | 0.169 | 0.412 |
| Niacin | mg | 0.089 | 0.217 |
| Vitamin B-6 | mg | 0.036 | 0.088 |
| Folate | µg | 5 | 12 |
| Vitamin B-12 | µg | 0.45 | 1.10 |
| Vitamin A, RAE | µg | 46 | 112 |
| Vitamin A, IU | IU | 162 | 395 |
| Vitamin E | mg | 0.07 | 0.17 |
| Vitamin D(D2+D3) | µg | 0.1 | 0.2 |
| Vitamin D | IU | 2 | 5 |
| Vitamin K | µg | 0.3 | 0.7 |
| Lipids | |||
| Total saturated fatty acids | g | 1.865 | 4.551 |
| Total monounsaturated fatty acids | g | 0.812 | 1.981 |
| Total polyunsaturated fatty acids | g | 0.195 | 0.476 |
| Cholestrol | mg | 10 | 24 |
Skim Milk Nutrition Facts (vitamin A & D fortified)
Skimmed milk referred to as nonfat or fat-free milk. Skim milk nutrition facts are given below in the table.
| Nutrient | Unit | Value per 100gm | Value per cup |
| Proximates | |||
| Water | g | 90.84 | 222.56 |
| Energy | kcal | 34 | 83 |
| Protein | g | 3.37 | 8.26 |
| Total lipids | g | 0.08 | 0.20 |
| Carbohydrate | g | 4.96 | 12.15 |
| Total dietary fiber | g | 0 | 0 |
| Total sugars | g | 5.09 | 12.47 |
| Minerals | |||
| Calcium | mg | 122 | 299 |
| Iron | mg | 0.03 | 0.07 |
| Magnesium | mg | 11 | 27 |
| Phosphorus | mg | 101 | 247 |
| Potassium | mg | 156 | 382 |
| Sodium | mg | 42 | 103 |
| Zinc | mg | 0.42 | 1.03 |
| Vitamins | |||
| Vitamin C | mg | 0 | 0 |
| Thiamin | mg | 0.045 | 0.110 |
| Riboflavin | mg | 0.182 | 0.446 |
| Niacin | mg | 0.094 | 0.230 |
| Vitamin B-6 | mg | 0.037 | 0.091 |
| Folate | µg | 5 | 12 |
| Vitamin B-12 | µg | 0.50 | 1.22 |
| Vitamin A, RAE | µg | 61 | 149 |
| Vitamin A, IU | IU | 204 | 500 |
| Vitamin E | mg | 0.01 | 0.02 |
| Vitamin D(D2+D3) | µg | 1.2 | 2.9 |
| Vitamin D | IU | 47 | 115 |
| Vitamin K | µg | 0 | 0 |
| Lipids | |||
| Total saturated fatty acids | g | 0.056 | 0.137 |
| Total monounsaturated fatty acids | g | 0.022 | 0.054 |
| Total polyunsaturated fatty acids | g | 0.003 | 0.007 |
| Cholestrol | mg | 2 | 5 |
Semi Skimmed Milk Nutrition Facts
Semi skimmed milk has 1-2% fat where as whole milk has 3-4% of fat. It’s nutritional facts are given below.
| Nutrient | Unit | Value per 100gm | Value per cup |
| Proximates | |||
| Water | g | 88.74 | 218.30 |
| Energy | kcal | 48 | 118 |
| Protein | g | 3.93 | 9.67 |
| Total lipids | g | 1.17 | 2.88 |
| Carbohydrate | g | 5.52 | 13.58 |
| Total dietary fiber | g | 0 | 0 |
| Minerals | |||
| Calcium | mg | 142 | 349 |
| Iron | mg | 0.06 | 0.15 |
| Magnesium | mg | 16 | 39 |
| Phosphorus | mg | 111 | 273 |
| Potassium | mg | 180 | 443 |
| Sodium | mg | 58 | 143 |
| Zinc | mg | 0.45 | 1.11 |
| Vitamins | |||
| Vitamin C | mg | 1.2 | 3 |
| Thiamin | mg | 0.045 | 0.111 |
| Riboflavin | mg | 0.192 | 0.472 |
| Niacin | mg | 0.100 | 0.246 |
| Vitamin B-6 | mg | 0.050 | 0.123 |
| Folate | µg | 6 | 15 |
| Vitamin B-12 | µg | 0.43 | 1.06 |
| Vitamin A, RAE | µg | 61 | 150 |
| Vitamin A, IU | IU | 203 | 499 |
| Vitamin D(D2+D3) | µg | 1.0 | 2.5 |
| Vitamin D | IU | 40 | 98 |
| Lipids | |||
| Total saturated fatty acids | g | 0.728 | 1.791 |
| Total monounsaturated fatty acids | g | 0.338 | 0.831 |
| Total polyunsaturated fatty acids | g | 0.043 | 0.106 |
| Cholestrol | mg | 4 | 1 |
Soy Milk Nutritional Facts
Soy milk is a plant milk, made from soybeans. Soybeans are soaked and then by grinding them in water, gives us soy milk. It’s a stable emulsion of oil, water and protein. Soy milk originated in China. It’s a best replacement of fresh milk for those who have lactose intolerance.
Here are soy milk nutritional facts.
| Nutrient | Unit | Value per 100 grams | Value per cup (243gm) |
| Proximates | |||
| Water | g | 88.05 | 213.96 |
| Energy | kcal | 54 | 131 |
| Protein | g | 3.27 | 7.95 |
| Total lipid (fat) | g | 1.75 | 4.25 |
| Carbohydrate | g | 6.28 | 15.26 |
| Dietary fiber | g | 0.6 | 1.5 |
| Total sugars | g | 3.99 | 9.70 |
| Minerals | |||
| Calcium | mg | 25 | 61 |
| Iron | mg | 0.64 | 1.56 |
| Magnesium | mg | 25 | 61 |
| Phosphorus | mg | 52 | 126 |
| Potassium | mg | 118 | 287 |
| Sodium | mg | 51 | 124 |
| Zinc | mg | 0.12 | 0.29 |
| Vitamins | |||
| Vitamin C | mg | 0 | 0 |
| Thiamin | mg | 0.060 | 0.146 |
| Riboflavin | mg | 0.069 | 0.168 |
| Niacin | mg | 0.513 | 1.247 |
| Vitamin B-6 | mg | 0.077 | 0.187 |
| Folate | µg | 18 | 44 |
| Vitamin A | IU | 3 | 7 |
| Vitamin E | mg | 0.11 | 0.27 |
| Vitamin D (D2+D3) | µg | 0 | 0 |
| Vitamin D | IU | 0 | 0 |
| Vitamin K | µg | 3 | 7.3 |
| Lipids | |||
| Total saturated fatty acids | g | 0.205 | 0.498 |
| Total monounsaturated fatty acids | g | 0.401 | 0.974 |
| Total polyunsaturated fatty acids | g | 0.961 | 2.335 |
| Cholestrol | mg | 0 | 0 |
Reference
United States Department of Agriculture
Agriculture Research Service National Nutrient Database
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