Whole Milk
A complete package of protein, calcium, iodine and B12 in a familiar glass.
Nutrition per 100 g
Standardised to 100 g of whole milk for fair comparison. Typical serving: 1 cup (244 g) — 149 kcal per 244 g serving.
| Nutrient | Per 100 g | Per serving (244 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 61 kcal | 149 kcal | 100 kcal |
| Protein | 3.2 g | 7.7 g | 5.2 g |
| Carbohydrate | 4.8 g | 11.7 g | 7.9 g |
| Fat | 3.3 g | 8 g | 5.4 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 whole milk, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (244 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 47 µg | 115 µg | 5% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 1.3 µg | 3.2 µg | 7% |
| Vitamin E | 0.07 mg | 0.17 mg | <1% |
| Vitamin K | 0.3 µg | 0.73 µg | <1% |
| Thiamin | 0.047 mg | 0.11 mg | 4% |
| Riboflavin | 0.17 mg | 0.41 mg | 13% |
| Niacin | 0.09 mg | 0.22 mg | <1% |
| Vitamin B6 | 0.036 mg | 0.088 mg | 2% |
| Folate | 5 µg | 12.2 µg | 1% |
| Vitamin B12 | 0.46 µg | 1.1 µg | 19% |
| Pantothenic acid | 0.38 mg | 0.93 mg | 8% |
| Choline | 14.6 mg | 35.6 mg | 3% |
| Minerals | |||
| Calcium | 115 mg | 281 mg | 9% |
| Iron | 0.03 mg | 0.073 mg | <1% |
| Magnesium | 10 mg | 24.4 mg | 2% |
| Phosphorus | 85 mg | 207 mg | 7% |
| Potassium | 135 mg | 329 mg | 3% |
| Sodium | 105 mg | 256 mg | 5% |
| Zinc | 0.38 mg | 0.93 mg | 3% |
| Selenium | 3.7 µg | 9 µg | 7% |
| Copper | 0.025 mg | 0.061 mg | 3% |
| Manganese | 0.004 mg | 0.01 mg | <1% |
Source: USDA FoodData Central — Milk, buttermilk, fluid, whole
% 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 whole milk?
- A major iodine and calcium source in many national diets.
- Cheap complete protein, well absorbed.
- Cohort evidence does not support fears about whole milk and heart disease.
How to include it
- Use in porridge instead of water for extra protein.
- Blend into smoothies as the liquid base.
- Poach fish in it for a gentle, moist result.
Things to consider
- Lactose intolerance is common in adults worldwide.
- Plant milks vary hugely; only fortified versions approach the nutrient profile.
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
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)
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)
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
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- protein
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- fibre
- 10 g
per 100 g · Typical serving: 50 g dry
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