Cow milk

Dairy

Item Rating: 68/100

1 serving (244 grams) contains 149 calories, 8.0 grams of protein, 8.0 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (244g)

Calories		149.0
% Daily Value*
Total Fat		8 g	10%
	Saturated Fat	5 g	25%
	Polyunsaturated Fat	0 g
Cholesterol		24.0 mg	8%
Sodium		98.0 mg	4%
Total Carbohydrates		12.0 g	4%
	Dietary Fiber	0 g	0%
	Sugars	12.0 g
protein		8 g	16%
Vitamin D		124.0 mcg	620%
Calcium		276.0 mg	21%
Iron		0.1 mg	0%
Potassium		322 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 72 cal (47.4%)

Protein: 32 cal (21.1%)

Carbs: 48 cal (31.6%)

About Cow milk

Cow milk is a nutrient-rich liquid obtained from dairy cows and is widely consumed across the globe. Originating from agricultural practices thousands of years ago, it has become a staple in Western, as well as international cuisines, used in beverages, cooking, and baking. Nutritionally, cow milk is a good source of high-quality protein, calcium, and potassium. Whole milk also contains significant amounts of vitamins A, D, and B12, along with fats and carbohydrates essential for energy. Its versatility and rich nutrient composition make it important in many dietary patterns, from childhood nutrition to adult wellness.

Health Benefits

• Supports bone health due to its high calcium content (300 mg per 1 cup) and vitamin D.
• Promotes muscle repair and growth due to its quality protein, providing 8 grams per 1 cup.
• Aids nerve function and blood pressure regulation thanks to its potassium content (322 mg per 1 cup).

Dietary Considerations

Allergens: Contains lactose, milk proteins (casein, whey)

Suitable for: Vegetarian diet (if ethically sourced), high-protein diets

Not suitable for: Lactose-intolerance, milk allergy, vegan diet

Selection and Storage

Store cow milk refrigerated at 4°C (39°F) and consume within 7 days of opening. Avoid leaving it at room temperature for extended periods.

Common Questions About Cow milk Nutrition

Is cow milk high in protein?

Yes, cow milk is a good source of protein. One cup (240 ml) of whole cow milk contains approximately 8 grams of protein. This protein is complete, meaning it provides all nine essential amino acids that the body needs for repair and growth.

Can I drink cow milk on a keto diet?

Cow milk is not ideal for a strict keto diet due to its carbohydrate content. One cup of whole cow milk contains about 12 grams of carbs, primarily from natural sugars (lactose), which can make it challenging to stay within a keto carb limit.

What are the health benefits and concerns of cow milk?

Cow milk is rich in calcium, vitamin D, and potassium, which support bone health and muscle function. However, some individuals may experience lactose intolerance or allergic reactions to milk proteins, and excessive consumption of whole milk can contribute to higher calorie and saturated fat intake.

How much cow milk should I drink daily?

For adults, 1-2 cups (8-16 ounces) of cow milk per day is generally recommended, providing a balance of essential nutrients without exceeding calorie and sugar limits. Children may require different amounts depending on their age and dietary needs.

How does cow milk compare to plant-based milk alternatives?

Cow milk typically contains more protein (8 grams per cup) compared to most plant-based milks like almond or rice milk, which often have 1-2 grams of protein per cup. However, plant-based options are naturally lactose-free and can be fortified with similar vitamins and minerals, making them suitable for those with lactose intolerance or a vegan diet.

Data Sources & Scientific References