Milk
Semi-skimmed cow's milk: an inexpensive package of protein, calcium and iodine.
Nutrition per 100 g
Standardised to 100 g of milk for fair comparison. Typical serving: 250 ml (250 g) — 122 kcal per 250 g serving.
| Nutrient | Per 100 g | Per serving (250 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 49 kcal | 122 kcal | 100 kcal |
| Protein | 3.4 g | 8.5 g | 7 g |
| Carbohydrate | 4.8 g | 12 g | 9.8 g |
| Fat | 1.7 g | 4.3 g | 3.5 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of milk, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (250 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 63 µg | 158 µg | 7% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 1.1 µg | 2.8 µg | 6% |
| Vitamin E | 0.47 mg | 1.2 mg | 3% |
| Vitamin K | 0.2 µg | 0.5 µg | <1% |
| Thiamin | 0.027 mg | 0.068 mg | 2% |
| Riboflavin | 0.14 mg | 0.35 mg | 11% |
| Niacin | 0.39 mg | 0.98 mg | 2% |
| Vitamin B6 | 0.039 mg | 0.098 mg | 2% |
| Folate | 2 µg | 5 µg | <1% |
| Vitamin B12 | 0.63 µg | 1.6 µg | 26% |
| Pantothenic acid | 0.15 mg | 0.38 mg | 3% |
| Choline | 2.1 mg | 5.3 mg | <1% |
| Minerals | |||
| Calcium | 118 mg | 295 mg | 9% |
| Iron | 0.2 mg | 0.5 mg | 1% |
| Magnesium | 11 mg | 27.5 mg | 3% |
| Phosphorus | 56 mg | 140 mg | 4% |
| Potassium | 27 mg | 67.5 mg | <1% |
| Sodium | 39 mg | 97.5 mg | 2% |
| Zinc | 0.13 mg | 0.33 mg | 1% |
| Selenium | 2.2 µg | 5.5 µg | 4% |
| Copper | 0.037 mg | 0.093 mg | 4% |
| Manganese | 0.28 mg | 0.7 mg | 12% |
Source: USDA FoodData Central — Beverages, rice milk, unsweetened
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat milk?
- One of the most reliable sources of iodine and calcium.
- Cheap complete protein.
How to include it
- Use in porridge, coffee and sauces.
- Choose semi-skimmed or skimmed to reduce saturated fat.
Things to consider
- Not suitable for lactose intolerance or dairy allergy.
- Flavoured milks add free sugars.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Greek Yogurt
Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.
- kcal
- 59
- protein
- 10 g
- fibre
- 0 g
per 100 g · Typical serving: 170 g pot (plain, low fat)
Kefir
A fermented milk drink with a far broader range of live cultures than yogurt.
- kcal
- 43
- protein
- 4 g
- fibre
- 0 g
per 100 g · Typical serving: 1 cup plain, low fat (243 g)
Soy Milk
The only common plant milk with protein comparable to dairy.
- kcal
- 32
- protein
- 2.8 g
- fibre
- 0.6 g
per 100 g · Typical serving: 250 ml unsweetened, fortified (250 g)
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