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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

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
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)

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)

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 92% 2.7% 19% 99% 32% 14% 28% 8.1% 0.95% 44%
Calcium: 915mg of 1,000mg 92%
Iron: 0.22mg of 8mg 2.7%
Magnesium: 81mg of 420mg 19%
Phosphorus: 695mg of 700mg 99%
Potassium: 1098mg of 3,400mg 32%
Sodium: 322mg of 2,300mg 14%
Zinc: 3.1mg of 11mg 28%
Copper: 0.07mg of 1mg 8.1%
Manganese: 0.02mg of 2mg 0.95%
Selenium: 24µg of 55µg 44%

Mineral chart - relative view

305 mg
TOP 18%
232 mg
TOP 65%
366 mg
TOP 70%
8.1 µg
TOP 71%
1 mg
TOP 73%
107 mg
TOP 74%
27 mg
TOP 82%
0.02 mg
TOP 95%
0.07 mg
TOP 96%
0.01 mg
TOP 97%

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 29% 0.49% 88% 0% 12% 104% 4.3% 53% 21% 9.2% 143% 24% 0.61%
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

478 IU
TOP 35%
Vitamin D
2.9 µg
TOP 43%
0.45 mg
TOP 49%
1.1 µg
TOP 50%
0.88 mg
TOP 68%
43 mg
TOP 77%
12 µg
TOP 79%
0.09 mg
TOP 85%
0.24 µg
TOP 88%
0.05 mg
TOP 88%
0.23 mg
TOP 92%
0.02 mg
TOP 95%
0 mg
TOP 100%

Macronutrients chart

4% 5% 89%
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 Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 112% 100% 91% 86% 98% 61% 73% 88% 106%
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

67% 29% 4%
Saturated Fat: 1.5 g
Monounsaturated Fat: 0.68 g
Polyunsaturated fat: 0.09 g

Carbohydrate type breakdown

100%
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

104%
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 OrangeOrange
Protein 8.2g 20% 68% 1.2 times more than BroccoliBroccoli
Fats 2.4g 4% 75% 34.3 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 12g N/A 57% 10.9 times less than ChocolateChocolate
Carbs 12g 4% 60% 5.6 times less than RiceRice
Cholesterol 12mg 4% 52% 74.6 times less than EggEgg
Vitamin D 2.9µg 29% 43% 1.8 times less than EggEgg
Magnesium 27mg 6% 82% 12.7 times less than AlmondsAlmonds
Calcium 305mg 31% 18% Equal to MilkMilk
Potassium 366mg 11% 70% Equal to CucumberCucumber
Iron 0.07mg 1% 96% 86.7 times less than Beef broiledBeef broiled
Sugar 13g N/A 47% 1.7 times less than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.02mg 3% 95% 14.2 times less than ShiitakeShiitake
Zinc 1mg 9% 73% 15 times less than Beef broiledBeef broiled
Phosphorus 232mg 33% 65% 1.9 times less than Chicken meatChicken meat
Sodium 107mg 5% 74% 11.1 times less than White BreadWhite Bread
Vitamin A 142µg 16% 33%
Vitamin E 0.02mg 0% 95% 146 times less than KiwiKiwi
Manganese 0.01mg 0% 97%
Selenium 8.1µg 15% 71%
Vitamin B1 0.05mg 4% 88% 13.3 times less than Pea rawPea raw
Vitamin B2 0.45mg 35% 49% 1.4 times more than AvocadoAvocado
Vitamin B3 0.23mg 1% 92% 102.9 times less than Turkey meatTurkey meat
Vitamin B5 0.88mg 18% 68% 3.1 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.09mg 7% 85% 3.2 times less than OatOat
Vitamin B12 1.1µg 48% 50% 1.5 times less than PorkPork
Vitamin K 0.24µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 12µg 3% 79% 12.2 times less than Brussels sproutsBrussels sprouts
Choline 43mg 8% 77%
Saturated Fat 1.5g 8% 67% 9.3 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.68g N/A 76% 35.4 times less than AvocadoAvocado
Polyunsaturated fat 0.09g N/A 92% 1347.8 times less than WalnutWalnut
Tryptophan 0.1mg 0% 87% 7.1 times less than Chicken meatChicken meat
Threonine 0.35mg 0% 86% 5 times less than Beef broiledBeef broiled
Isoleucine 0.42mg 0% 86% 5.3 times less than Salmon rawSalmon raw
Leucine 0.78mg 0% 86% 7.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.69mg 0% 81% 1.6 times less than TofuTofu
Methionine 0.21mg 0% 84% 1.1 times less than QuinoaQuinoa
Phenylalanine 0.42mg 0% 87% 3.8 times less than EggEgg
Valine 0.54mg 0% 86% 9.2 times less than Soybean rawSoybean raw
Histidine 0.25mg 0% 86% 7.4 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.01g N/A 99% 2285 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Linoleic acid 0.07g N/A 99% 456.3 times less than AlmondsAlmonds

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
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
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/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.