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Milk nutrition, glycemic index, calories, and serving size

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Milk

Milk
31 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (244 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
0.1 (acidic )
Calories
42
82% Calcium
70% Retinol
67% Vitamin A
65% Vitamin A
58% Vitamin D
Explanation: The given food contains more Calcium than 82% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Retinol, Vitamin A, Vitamin A, and Vitamin D.
31

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Macronutrients chart

4% 5% 90%
Protein:
Daily Value: 7%
3.37 g of 50 g
7%
Fats:
Daily Value: 1%
0.97 g of 65 g
1%
Carbs:
Daily Value: 2%
4.99 g of 300 g
2%
Water:
Daily Value: 4%
89.92 g of 2,000 g
4%
Other:
0.75 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 42
% Daily Value*
2%
Total Fat 1g
5%
Saturated Fat 1g
Trans Fat g
2%
Cholesterol 5mg
2%
Sodium 44mg
2%
Total Carbohydrate 5g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 48mcg 8%

Calcium 125mg 13%

Iron 0mg 0%

Potassium 150mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Milk nutrition infographic

Milk nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 38% 2% 8% 41% 14% 6% 12% 4% 1% 18% 10%
Calcium: 125 mg of 1,000 mg 13%
Iron: 0.03 mg of 8 mg 0%
Magnesium: 11 mg of 420 mg 3%
Phosphorus: 95 mg of 700 mg 14%
Potassium: 150 mg of 3,400 mg 4%
Sodium: 44 mg of 2,300 mg 2%
Zinc: 0.42 mg of 11 mg 4%
Copper: 0.01 mg of 1 mg 1%
Manganese: 0.003 mg of 2 mg 0%
Selenium: 3.3 µg of 55 µg 6%
Choline: 17.7 mg of 550 mg 3%

Mineral chart - relative view

Calcium
125 mg
TOP 18%
Phosphorus
95 mg
TOP 66%
Potassium
150 mg
TOP 71%
Selenium
3.3 µg
TOP 71%
Zinc
0.42 mg
TOP 73%
Sodium
44 mg
TOP 74%
Choline
17.7 mg
TOP 77%
Magnesium
11 mg
TOP 82%
Copper
0.01 mg
TOP 96%
Iron
0.03 mg
TOP 96%
Manganese
0.003 mg
TOP 97%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Vitamin A: 196 IU of 5,000 IU 4%
Vitamin E : 0.01 mg of 15 mg 0%
Vitamin D: 1.2 µg of 10 µg 12%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.02 mg of 1 mg 2%
Vitamin B2: 0.185 mg of 1 mg 14%
Vitamin B3: 0.093 mg of 16 mg 1%
Vitamin B5: 0.361 mg of 5 mg 7%
Vitamin B6: 0.037 mg of 1 mg 3%
Folate: 5 µg of 400 µg 1%
Vitamin B12: 0.47 µg of 2 µg 20%
Vitamin K: 0.1 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin A
196 IU
TOP 35%
Vitamin D
1.2 µg
TOP 43%
Vitamin B2
0.185 mg
TOP 49%
Vitamin B12
0.47 µg
TOP 50%
Vitamin B5
0.361 mg
TOP 68%
Folate
5 µg
TOP 79%
Vitamin B6
0.037 mg
TOP 85%
Vitamin K
0.1 µg
TOP 88%
Vitamin B1
0.02 mg
TOP 88%
Vitamin B3
0.093 mg
TOP 92%
Vitamin E
0.01 mg
TOP 95%
Vitamin C
0 mg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 47% 41% 38% 36% 41% 26% 30% 37% 44%
Tryptophan: 43 mg of 280 mg 15%
Threonine: 143 mg of 1,050 mg 14%
Isoleucine: 174 mg of 1,400 mg 12%
Leucine: 319 mg of 2,730 mg 12%
Lysine: 282 mg of 2,100 mg 13%
Methionine: 88 mg of 1,050 mg 8%
Phenylalanine: 174 mg of 1,750 mg 10%
Valine: 220 mg of 1,820 mg 12%
Histidine: 101 mg of 700 mg 14%

Fat type information

0.633% 0.277% 0.035%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g

Carbohydrate type breakdown

5.2%
Starch: g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Milk

5.2%
Sugar: 5.2 g
Fiber: 0 g
Other: -0.21 g

All nutrients for Milk per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 8% 68% 3.37g 1.2 times more than Broccoli
Fats 1% 75% 0.97g 34.3 times less than Cheese
Carbs 2% 60% 4.99g 5.6 times less than Rice
Calories 2% 90% 42kcal 1.1 times less than Orange
Fructose 0% 100% 0g N/A
Sugar 0% 47% 5.2g 1.7 times less than Coca-Cola
Fiber 0% 100% 0g N/A
Calcium 13% 18% 125mg Equal to Milk
Iron 0% 96% 0.03mg 86.7 times less than Beef
Magnesium 3% 82% 11mg 12.7 times less than Almond
Phosphorus 14% 66% 95mg 1.9 times less than Chicken meat
Potassium 4% 71% 150mg Equal to Cucumber
Sodium 2% 74% 44mg 11.1 times less than White Bread
Zinc 4% 73% 0.42mg 15 times less than Beef
Copper 1% 96% 0.01mg 14.2 times less than Shiitake
Vitamin E 0% 95% 0.01mg 146 times less than Kiwifruit
Vitamin D 12% 43% 1.2µg 1.8 times less than Egg
Vitamin C 0% 100% 0mg N/A
Vitamin B1 2% 88% 0.02mg 13.3 times less than Pea
Vitamin B2 14% 49% 0.19mg 1.4 times more than Avocado
Vitamin B3 1% 92% 0.09mg 102.9 times less than Turkey meat
Vitamin B5 7% 68% 0.36mg 3.1 times less than Sunflower seed
Vitamin B6 3% 85% 0.04mg 3.2 times less than Oat
Folate 1% 79% 5µg 12.2 times less than Brussels sprout
Vitamin B12 20% 50% 0.47µg 1.5 times less than Pork
Vitamin K 0% 88% 0.1µg 1016 times less than Broccoli
Tryptophan 0% 87% 0.04mg 7.1 times less than Chicken meat
Threonine 0% 86% 0.14mg 5 times less than Beef
Isoleucine 0% 86% 0.17mg 5.3 times less than Salmon
Leucine 0% 86% 0.32mg 7.6 times less than Tuna
Lysine 0% 81% 0.28mg 1.6 times less than Tofu
Methionine 0% 84% 0.09mg 1.1 times less than Quinoa
Phenylalanine 0% 87% 0.17mg 3.8 times less than Egg
Valine 0% 86% 0.22mg 9.2 times less than Soybean
Histidine 0% 86% 0.1mg 7.4 times less than Turkey meat
Cholesterol 2% 52% 5mg 74.6 times less than Egg
Saturated Fat 3% 67% 0.63g 9.3 times less than Beef
Monounsaturated Fat 0% 76% 0.28g 35.4 times less than Avocado
Polyunsaturated fat 0% 92% 0.04g 1347.8 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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