Milk nutrition: calories, carbs, GI, protein, fiber, fats
Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D
Important nutritional characteristics for Milk
|
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 |
| Calories ⓘ Calories for selected serving | 102 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 12 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 |
Milk calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 42 | |
| Calories in 1 cup | 102 | 244 g |
| Calories in 1 fl oz | 13 | 30.5 g |
| Calories in 1 quart | 410 | 976 g |
Milk Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Milk Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1435IU of 5,000IU
29%
Vitamin E :
0.07mg of 15mg
0.49%
Vitamin D:
8.8µg of 10µg
88%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.15mg of 1mg
12%
Vitamin B2:
1.4mg of 1mg
104%
Vitamin B3:
0.68mg of 16mg
4.3%
Vitamin B5:
2.6mg of 5mg
53%
Vitamin B6:
0.27mg of 1mg
21%
Folate:
37µg of 400µg
9.2%
Vitamin B12:
3.4µg of 2µg
143%
Choline:
130mg of 550mg
24%
Vitamin K:
0.73µg of 120µg
0.61%
Vitamin chart - relative view
Vitamin D
2.9 µg
TOP 43%
Macronutrients chart
Protein:
Daily Value: 16%
8.2 g of 50 g
8.2 g (16% of DV )
Fats:
Daily Value: 4%
2.4 g of 65 g
2.4 g (4% of DV )
Carbs:
Daily Value: 4%
12.2 g of 300 g
12.2 g (4% of DV )
Water:
Daily Value: 11%
219.4 g of 2,000 g
219.4 g (11% of DV )
Other:
1.8 g
1.8 g
Protein quality breakdown
Tryptophan:
315mg of 280mg
112%
Threonine:
1047mg of 1,050mg
100%
Isoleucine:
1274mg of 1,400mg
91%
Leucine:
2335mg of 2,730mg
86%
Lysine:
2064mg of 2,100mg
98%
Methionine:
644mg of 1,050mg
61%
Phenylalanine:
1274mg of 1,750mg
73%
Valine:
1610mg of 1,820mg
88%
Histidine:
739mg of 700mg
106%
Fat type information
Saturated Fat:
1.5 g
Monounsaturated Fat:
0.68 g
Polyunsaturated fat:
0.09 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
13 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Milk
Sugar:
13 g
Fiber:
0 g
Other:
-0.51 g
All nutrients for Milk per selected serving size (1 cup - 244g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 102kcal | 5% | 90% |
1.1 times less than Orange
|
| Protein | 8.2g | 20% | 68% |
1.2 times more than Broccoli
|
| Fats | 2.4g | 4% | 75% |
34.3 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 12g | N/A | 57% |
10.9 times less than Chocolate
|
| Carbs | 12g | 4% | 60% |
5.6 times less than Rice
|
| Cholesterol | 12mg | 4% | 52% |
74.6 times less than Egg
|
| Vitamin D | 2.9µg | 29% | 43% |
1.8 times less than Egg
|
| Magnesium | 27mg | 6% | 82% |
12.7 times less than Almond
|
| Calcium | 305mg | 31% | 18% |
Equal to Milk
|
| Potassium | 366mg | 11% | 70% |
Equal to Cucumber
|
| Iron | 0.07mg | 1% | 96% |
86.7 times less than Beef broiled
|
| Sugar | 13g | N/A | 47% |
1.7 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.02mg | 3% | 95% |
14.2 times less than Shiitake
|
| Zinc | 1mg | 9% | 73% |
15 times less than Beef broiled
|
| Phosphorus | 232mg | 33% | 65% |
1.9 times less than Chicken meat
|
| Sodium | 107mg | 5% | 74% |
11.1 times less than White Bread
|
| Vitamin A | 478IU | 10% | 35% |
85.2 times less than Carrot
|
| Vitamin A RAE | 142µg | 16% | 33% | |
| Vitamin E | 0.02mg | 0% | 95% |
146 times less than Kiwifruit
|
| Manganese | 0.01mg | 0% | 97% | |
| Selenium | 8.1µg | 15% | 71% | |
| Vitamin B1 | 0.05mg | 4% | 88% |
13.3 times less than Pea raw
|
| Vitamin B2 | 0.45mg | 35% | 49% |
1.4 times more than Avocado
|
| Vitamin B3 | 0.23mg | 1% | 92% |
102.9 times less than Turkey meat
|
| Vitamin B5 | 0.88mg | 18% | 68% |
3.1 times less than Sunflower seed
|
| Vitamin B6 | 0.09mg | 7% | 85% |
3.2 times less than Oat
|
| Vitamin B12 | 1.1µg | 48% | 50% |
1.5 times less than Pork
|
| Vitamin K | 0.24µg | 0% | 88% |
1016 times less than Broccoli
|
| Folate | 12µg | 3% | 79% |
12.2 times less than Brussels sprout
|
| Saturated Fat | 1.5g | 8% | 67% |
9.3 times less than Beef broiled
|
| Choline | 43mg | 8% | 77% | |
| Monounsaturated Fat | 0.68g | N/A | 76% |
35.4 times less than Avocado
|
| Polyunsaturated fat | 0.09g | N/A | 92% |
1347.8 times less than Walnut
|
| Tryptophan | 0.1mg | 0% | 87% |
7.1 times less than Chicken meat
|
| Threonine | 0.35mg | 0% | 86% |
5 times less than Beef broiled
|
| Isoleucine | 0.42mg | 0% | 86% |
5.3 times less than Salmon raw
|
| Leucine | 0.78mg | 0% | 86% |
7.6 times less than Tuna Bluefin
|
| Lysine | 0.69mg | 0% | 81% |
1.6 times less than Tofu
|
| Methionine | 0.21mg | 0% | 84% |
1.1 times less than Quinoa
|
| Phenylalanine | 0.42mg | 0% | 87% |
3.8 times less than Egg
|
| Valine | 0.54mg | 0% | 86% |
9.2 times less than Soybean raw
|
| Histidine | 0.25mg | 0% | 86% |
7.4 times less than Turkey meat
|
| Fructose | 0g | 0% | 100% |
N/A
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.01g | N/A | 99% |
2285 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Linoleic acid | 0.07g | N/A | 99% |
456.3 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 102
% Daily Value*
3.6%
Total Fat
2.4g
7%
Saturated Fat 1.5g
0
Trans Fat
0g
4.1%
Cholesterol 12mg
4.7%
Sodium 107mg
4.1%
Total Carbohydrate
12g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
8.2g
Vitamin D
117mcg
20%
Calcium
305mg
31%
Iron
0.07mg
0.92%
Potassium
366mg
11%
*
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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
ⓘ
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
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.