Amazing Milk Nutrition Facts You Must Know

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 years500mg of calcium
Children 4-8 years700mg of calcium
Child of 9 years and above1300mg of calcium
Females 19-50 years old1000mg of calcium
Females 50+ age1200mg of calcium
Males 19-70 years old1000mg of calcium
Males 70+ age1200mg 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

NutrientUnitValue per 100gmValue per cup
Proximates
Waterg88.13215.04
Energykcal61149
Proteing3.157.69
Total lipidsg3.277.98
Carbohydrateg4.7811.66
Total dietary fiberg00
Total sugarsg5.0512.32
Minerals
Calciummg113276
Ironmg0.030.07
Magnesiummg1024
Phosphorusmg84205
Potassiummg132322
Sodiummg43105
Zincmg0.370.90
Vitamins
Vitamin Cmg00
Thiaminmg0.0460.112
Riboflavinmg0.1690.412
Niacinmg0.0890.217
Vitamin B-6mg0.0360.088
Folateµg512
Vitamin B-12µg0.451.10
Vitamin A, RAEµg46112
Vitamin A, IUIU162395
Vitamin Emg0.070.17
Vitamin D(D2+D3)µg0.10.2
Vitamin DIU25
Vitamin Kµg0.30.7
Lipids
Total saturated fatty acidsg1.8654.551
Total monounsaturated fatty acidsg0.8121.981
Total polyunsaturated fatty acidsg0.1950.476
Cholestrolmg1024

 

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.

NutrientUnitValue per 100gmValue per cup
Proximates
Waterg90.84222.56
Energykcal3483
Proteing3.378.26
Total lipidsg0.080.20
Carbohydrateg4.9612.15
Total dietary fiberg00
Total sugarsg5.0912.47
Minerals
Calciummg122299
Ironmg0.030.07
Magnesiummg1127
Phosphorusmg101247
Potassiummg156382
Sodiummg42103
Zincmg0.421.03
Vitamins
Vitamin Cmg00
Thiaminmg0.0450.110
Riboflavinmg0.1820.446
Niacinmg0.0940.230
Vitamin B-6mg0.0370.091
Folateµg512
Vitamin B-12µg0.501.22
Vitamin A, RAEµg61149
Vitamin A, IUIU204500
Vitamin Emg0.010.02
Vitamin D(D2+D3)µg1.22.9
Vitamin DIU47115
Vitamin Kµg00
Lipids
Total saturated fatty acidsg0.0560.137
Total monounsaturated fatty acidsg0.0220.054
Total polyunsaturated fatty acidsg0.0030.007
Cholestrolmg25


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.

NutrientUnitValue per 100gmValue per cup
Proximates   
Waterg88.74218.30
Energykcal48118
Proteing3.939.67
Total lipidsg1.172.88
Carbohydrateg5.5213.58
Total dietary fiberg00
Minerals
Calciummg142349
Ironmg0.060.15
Magnesiummg1639
Phosphorusmg111273
Potassiummg180443
Sodiummg58143
Zincmg0.451.11
Vitamins
Vitamin Cmg1.23
Thiaminmg0.0450.111
Riboflavinmg0.1920.472
Niacinmg0.1000.246
Vitamin B-6mg0.0500.123
Folateµg615
Vitamin B-12µg0.431.06
Vitamin A, RAEµg61150
Vitamin A, IUIU203499
Vitamin D(D2+D3)µg1.02.5
Vitamin DIU4098
Lipids
Total saturated fatty acidsg0.7281.791
Total monounsaturated fatty acidsg0.3380.831
Total polyunsaturated fatty acidsg0.0430.106
Cholestrolmg41

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 UnitValue per 100 gramsValue per cup (243gm)
Proximates   
Waterg88.05213.96
Energykcal54131
Proteing3.277.95
Total lipid (fat)g1.754.25
Carbohydrateg6.2815.26
Dietary fiberg0.61.5
Total sugarsg3.999.70
Minerals
Calciummg2561
Ironmg0.641.56
Magnesiummg2561
Phosphorusmg52126
Potassiummg118287
Sodiummg51124
Zincmg0.120.29
Vitamins
Vitamin Cmg00
Thiaminmg0.0600.146
Riboflavinmg0.0690.168
Niacinmg0.5131.247
Vitamin B-6mg0.0770.187
Folateµg1844
Vitamin AIU37
Vitamin Emg0.110.27
Vitamin D (D2+D3)µg00
Vitamin DIU00
Vitamin Kµg37.3
Lipids
Total saturated fatty acidsg0.2050.498
Total monounsaturated fatty acidsg0.4010.974
Total polyunsaturated fatty acidsg0.9612.335
Cholestrolmg00

 

Reference

United States Department of Agriculture

Agriculture Research Service National Nutrient Database

 

 

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Yusra Kashif

Yusra Kashif has done masters in Food and Nutrition. She has also worked as a Dietitian in an international hospital and as a teacher in a private school. Currently she is taking a further degree in “Food and Nutrition Advisor” from U.K. She loves crafts, baking, cooking and exploring. Yusra is currently a stay at home mum and a part time writer.

Latest posts by Yusra Kashif (see all)

Yusra Kashif

Yusra Kashif has done masters in Food and Nutrition. She has also worked as a Dietitian in an international hospital and as a teacher in a private school. Currently she is taking a further degree in “Food and Nutrition Advisor” from U.K. She loves crafts, baking, cooking and exploring. Yusra is currently a stay at home mum and a part time writer.