Cows 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 carbs

Source of Calories

Fat: 72 cal (47.4%)

Protein: 32 cal (21.1%)

Carbs: 48 cal (31.6%)

About Cows milk

Cow's milk is a nutrient-dense liquid produced by dairy cows and is a staple in many global cuisines, particularly in Europe, North America, and Asia. It is traditionally consumed as a beverage or used as an ingredient in cooking and baking. Nutritionally, cow's milk is a rich source of high-quality protein, calcium, and essential vitamins such as Vitamin D and Vitamin B12. One cup (240 mL) of whole milk typically contains about 150 calories, 8 grams of protein, 12 grams of carbohydrates (lactose), and 8 grams of fat along with vital minerals like potassium and phosphorus.

Health Benefits

• Supports bone health due to high calcium content, providing 25-30% of the daily recommended intake per cup.
• Boosts muscle growth and repair from its high-quality protein, which contains all nine essential amino acids.
• Enhances nerve and heart function with potassium, providing approximately 10% of the daily requirement per cup.

Dietary Considerations

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

Suitable for: Vegetarian diets (lacto-vegetarian), non-vegan omnivorous diets

Not suitable for: Vegan diets, lactose-intolerant individuals, people with milk protein allergies

Selection and Storage

Store cow's milk in the refrigerator at 34-40°F (1-4°C) and consume within its 'use by' date to ensure freshness. Once opened, use within 5-7 days.

Common Questions About Cows milk Nutrition

Is cow's milk high in protein?

Cow's milk is a good source of protein, providing approximately 8 grams of protein per 1 cup (240 ml) serving of whole milk. It contains high-quality complete proteins that supply all essential amino acids.

Can I drink cow's milk on a keto diet?

Cow's milk is not ideal for a keto diet due to its carbohydrate content; one cup of whole milk contains about 12 grams of carbs. For keto-friendly alternatives, unsweetened almond milk or coconut milk can be better options.

What are the health benefits and concerns of cow's milk?

Cow's milk is rich in calcium, vitamin D, and phosphorus, supporting bone health. However, it may cause issues for individuals with lactose intolerance or dairy allergies. Opting for lactose-free milk can help mitigate digestive discomfort.

How much cow's milk is recommended per day?

Adults should aim for 1-2 servings (1 cup or 240 ml per serving) of milk daily to meet their calcium and vitamin D needs, depending on their dietary requirements. Excess consumption can lead to high calorie intake and should be moderated.

How does cow's milk compare to alternatives like almond or oat milk?

Cow's milk is higher in protein compared to almond or oat milk, with around 8 grams per cup versus 1-3 grams for alternatives. However, almond and oat milk are often lower in calories and carbs, which may suit specific dietary preferences.

Data Sources & Scientific References