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Milk nutrition: calories, carbs, GI, protein, fiber, fats

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

Top nutrition facts for Milk

Milk
Calories  ⓘ Calories for selected serving 42 kcal
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
 		31 (low)
Glycemic load 4 (low)
Insulin index  ⓘ https://ses.library.usyd.edu.au/handle/2123/11945 – II for full cream milk is 24; II for 1% fat milk is 34; II for skim milk is 60 34
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 5 grams
Default serving size  ⓘ Serving sizes are mostly 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)
Oxalates  ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ 0 mg
TOP 18% Calcium ⓘHigher in Calcium content than 82% of foods
TOP 30% Retinol ⓘHigher in Retinol content than 70% of foods
TOP 33% Vitamin A ⓘHigher in Vitamin A content than 67% of foods
TOP 35% Vitamin A ⓘHigher in Vitamin A content than 65% of foods
TOP 42% Vitamin D ⓘHigher in Vitamin D content than 58% of foods

Milk calories (kcal)

Calories for different serving sizes of milk Calories Weight
Calories in 100 grams 42
Calories in 1 fl oz 13 30.5 g
Calories in 1 cup 102 244 g
Calories in 1 quart 410 976 g
Calories for different varieties of milk Calories Weight
Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D (this food) 42 100 g
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) 34 100 g
Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) 34 100 g
Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 37 100 g
Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim) 41 100 g
Milk, fluid, 1% fat, without added vitamin A and vitamin D 42 100 g
Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D 43 100 g
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D 48 100 g
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D 50 100 g
Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D 50 100 g
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D 51 100 g
Milk, chocolate, lowfat, reduced sugar 54 100 g
Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D 56 100 g
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A 56 100 g
Milk substitutes, fluid, with lauric acid oil 61 100 g
Milk, whole, 3.25% milkfat, with added vitamin D 61 100 g
Milk, low sodium, fluid 61 100 g
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D 61 100 g
Milk, chocolate, lowfat, with added vitamin A and vitamin D 62 100 g
Milk, filled, fluid, with blend of hydrogenated vegetable oils 63 100 g
Milk, filled, fluid, with lauric acid oil 63 100 g
Milk, producer, fluid, 3.7% milkfat 64 100 g
Milk, chocolate, fat free, with added vitamin A and vitamin D 67 100 g
Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D 76 100 g
Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D 78 100 g
Milk, chocolate, fluid, commercial, reduced fat, with added calcium 78 100 g
Milk, evaporated, 2% fat, with added vitamin A and vitamin D 107 100 g
Milk, canned, evaporated, with added vitamin D and without added vitamin A 134 100 g
Milk, canned, evaporated, with added vitamin A 134 100 g
Milk, canned, evaporated, without added vitamin A and vitamin D 135 100 g
Milk, dry, nonfat, calcium reduced 354 100 g
Milk, dry, nonfat, instant, with added vitamin A and vitamin D 358 100 g
Milk, dry, nonfat, instant, without added vitamin A and vitamin D 358 100 g
Milk, dry, nonfat, regular, without added vitamin A and vitamin D 362 100 g
Milk, dry, nonfat, regular, with added vitamin A and vitamin D 362 100 g
Milk, dry, whole, with added vitamin D 496 100 g

Milk Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
31

Milk Glycemic load (GL)

4

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 38% 1.1% 7.9% 41% 13% 5.7% 11% 3.3% 0.39% 18%
Calcium: 375mg of 1,000mg 38%
Iron: 0.09mg of 8mg 1.1%
Magnesium: 33mg of 420mg 7.9%
Phosphorus: 285mg of 700mg 41%
Potassium: 450mg of 3,400mg 13%
Sodium: 132mg of 2,300mg 5.7%
Zinc: 1.3mg of 11mg 11%
Copper: 0.03mg of 1mg 3.3%
Manganese: 0.01mg of 2mg 0.39%
Selenium: 9.9µg of 55µg 18%
More about mineral coverage chart

Mineral chart - relative view

Calcium
125 mg
TOP 18%
Phosphorus
95 mg
TOP 65%
Potassium
150 mg
TOP 70%
Selenium
3.3 µg
TOP 71%
Zinc
0.42 mg
TOP 73%
Sodium
44 mg
TOP 74%
Magnesium
11 mg
TOP 82%
Copper
0.01 mg
TOP 95%
Iron
0.03 mg
TOP 96%
Manganese
0 mg
TOP 97%
More about Mineral Chart - Relative View

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 19% 0.2% 18% 0% 5% 43% 1.7% 22% 8.5% 3.8% 59% 9.7% 0.25%
Vitamin A: 174µg of 900µg 19%
Vitamin E: 0.03mg of 15mg 0.2%
Vitamin D: 3.6µg of 20µg 18%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.06mg of 1mg 5%
Vitamin B2: 0.56mg of 1mg 43%
Vitamin B3: 0.28mg of 16mg 1.7%
Vitamin B5: 1.1mg of 5mg 22%
Vitamin B6: 0.11mg of 1mg 8.5%
Folate: 15µg of 400µg 3.8%
Vitamin B12: 1.4µg of 2µg 59%
Choline: 53mg of 550mg 9.7%
Vitamin K: 0.3µg of 120µg 0.25%
More about vitamin coverage chart

Vitamin chart - relative view

Vitamin A
58 µg
TOP 33%
Vitamin D
1.2 µg
TOP 43%
Vitamin B2
0.19 mg
TOP 49%
Vitamin B12
0.47 µg
TOP 50%
Vitamin B5
0.36 mg
TOP 68%
Choline
18 mg
TOP 77%
Folate
5 µg
TOP 79%
Vitamin B6
0.04 mg
TOP 85%
Vitamin K
0.1 µg
TOP 88%
Vitamin B1
0.02 mg
TOP 88%
Vitamin B3
0.09 mg
TOP 92%
Vitamin E
0.01 mg
TOP 95%
Vitamin C
0 mg
TOP 100%
More about vitamin chart - relative view

Macronutrients chart

4% 5% 89%
Protein:
Daily Value: 7%
3.4 g of 50 g
3.4 g (7% of DV )
Fats:
Daily Value: 1%
1 g of 65 g
1 g (1% of DV )
Carbs:
Daily Value: 2%
5 g of 300 g
5 g (2% of DV )
Water:
Daily Value: 4%
89.9 g of 2,000 g
89.9 g (4% of DV )
Other:
0.8 g
0.8 g
More about macronutrient chart

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 46% 41% 37% 35% 40% 25% 30% 36% 43%
Tryptophan: 129mg of 280mg 46%
Threonine: 429mg of 1,050mg 41%
Isoleucine: 522mg of 1,400mg 37%
Leucine: 957mg of 2,730mg 35%
Lysine: 846mg of 2,100mg 40%
Methionine: 264mg of 1,050mg 25%
Phenylalanine: 522mg of 1,750mg 30%
Valine: 660mg of 1,820mg 36%
Histidine: 303mg of 700mg 43%
More about aminoacid coverage chart

Fat type information

67% 29% 4%
Saturated fat: 0.63 g
Monounsaturated fat: 0.28 g
Polyunsaturated fat: 0.04 g
More about fat type chart

Carbohydrate type breakdown

100%
Starch: 0 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

104%
Sugar: 5.2 g
Fiber: 0 g
Other: -0.21 g

All nutrients for Milk per 100g

Nutrient Value DV% In TOP % of foods Comparison
Vitamin A 58µg 6% 33%
Calories 42kcal 2% 90% 1.1 times less than OrangeOrange
Protein 3.4g 8% 68% 1.2 times more than BroccoliBroccoli
Fats 0.97g 1% 75% 34.3 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 5g N/A 57% 10.9 times less than ChocolateChocolate
Carbs 5g 2% 60% 5.6 times less than RiceRice
Cholesterol 5mg 2% 52% 74.6 times less than EggEgg
Vitamin D 1.2µg 12% 43% 1.8 times less than EggEgg
Magnesium 11mg 3% 82% 12.7 times less than AlmondsAlmonds
Calcium 125mg 13% 18% Equal to MilkMilk
Potassium 150mg 4% 70% Equal to CucumberCucumber
Iron 0.03mg 0% 96% 86.7 times less than Beef broiledBeef broiled
Sugar 5.2g N/A 47% 1.7 times less than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.01mg 1% 95% 14.2 times less than ShiitakeShiitake
Zinc 0.42mg 4% 73% 15 times less than Beef broiledBeef broiled
Phosphorus 95mg 14% 65% 1.9 times less than Chicken meatChicken meat
Sodium 44mg 2% 74% 11.1 times less than White breadWhite bread
Vitamin E 0.01mg 0% 95% 146 times less than KiwiKiwi
Selenium 3.3µg 6% 71%
Manganese 0mg 0% 97%
Vitamin B1 0.02mg 2% 88% 13.3 times less than Pea rawPea raw
Vitamin B2 0.19mg 14% 49% 1.4 times more than AvocadoAvocado
Vitamin B3 0.09mg 1% 92% 102.9 times less than Turkey meatTurkey meat
Vitamin B5 0.36mg 7% 68% 3.1 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.04mg 3% 85% 3.2 times less than OatsOats
Vitamin B12 0.47µg 20% 50% 1.5 times less than PorkPork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 5µg 1% 79% 12.2 times less than Brussels sproutsBrussels sprouts
Choline 18mg 3% 77%
Saturated fat 0.63g 3% 67% 9.3 times less than Beef broiledBeef broiled
Monounsaturated fat 0.28g N/A 76% 35.4 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 92% 1347.8 times less than WalnutWalnut
Tryptophan 0.04mg 0% 87% 7.1 times less than Chicken meatChicken meat
Threonine 0.14mg 0% 86% 5 times less than Beef broiledBeef broiled
Isoleucine 0.17mg 0% 86% 5.3 times less than Salmon rawSalmon raw
Leucine 0.32mg 0% 86% 7.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.28mg 0% 81% 1.6 times less than TofuTofu
Methionine 0.09mg 0% 84% 1.1 times less than QuinoaQuinoa
Phenylalanine 0.17mg 0% 87% 3.8 times less than EggEgg
Valine 0.22mg 0% 86% 9.2 times less than Soybean rawSoybean raw
Histidine 0.1mg 0% 86% 7.4 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Caffeine 0mg 0% 100%
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0g N/A 99% 2285 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Linoleic acid 0.03g N/A 99% 456.3 times less than AlmondsAlmonds

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 42
% Daily Value*
1.5%
Total Fat 0.97g
2.9%
Saturated Fat 0.63g
0
Trans Fat 0g
1.7%
Cholesterol 5mg
1.9%
Sodium 44mg
1.7%
Total Carbohydrate 5g
0
Dietary Fiber 0g
Total Sugars 0g
Includes ? g Added Sugars
Protein 3.4g
Vitamin D 48mcg 6%

Calcium 125mg 13%

Iron 0.03mg 0.38%

Potassium 150mg 4.4%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

Milk nutrition infographic

Milk nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/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.