1 serving (244 grams) contains 122 calories, 8.0 grams of protein, 4.8 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
122 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 20.0 mg | 6% | |
| 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 | 305 mg | 23% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 366 mg | 7% | |
* 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
Source of Calories
About Cup of milk
Milk is a nutrient-dense liquid produced by mammals, commonly consumed in cow, goat, or sheep varieties and a staple in cuisines worldwide. Historically, milk has been a dietary cornerstone in various cultures, particularly in Europe, Asia, and North America, due to its versatility and nutritional benefits. A standard 1-cup serving (240 ml) of whole cow's milk typically provides about 150 calories, 8 grams of protein, 12 grams of carbohydrates (from natural lactose), and 8 grams of fat. It’s also an excellent source of calcium (276 mg, covering about 21% of the daily value), vitamin D (fortified in many countries), riboflavin (B2), and potassium. These nutrients contribute to milk's reputation as a key player in bone health and overall nutrition.
Health Benefits
- Supports bone health due to high calcium content (276 mg per cup) and vitamin D fortification.
- Aids muscle maintenance and repair with 8 grams of high-quality protein per cup, containing all essential amino acids.
- Helps maintain blood pressure due to its potassium (322 mg per cup) which can counteract sodium’s effects on blood pressure.
Dietary Considerations
Selection and Storage
Store milk in a refrigerator at or below 40°F (4°C) and consume within the indicated expiration date to ensure freshness and safety. Shake before use if separation occurs.
Common Questions About Cup of milk Nutrition
Is milk high in protein?
A cup of milk typically contains 8 grams of protein, which is considered a moderate source of high-quality, complete protein. It provides essential amino acids needed for muscle repair and growth, making it a good option for those looking to add protein to their diet.
Can I drink milk on a keto diet?
Milk contains 12-13 grams of carbohydrates per cup, mostly from lactose, which may not fit well into the carb limits of a keto diet. Instead, unsweetened almond milk or heavy cream are lower-carb alternatives typically preferred by keto followers.
What are the health benefits or concerns of drinking milk?
Milk is rich in calcium and vitamin D, promoting bone health, and supplies nutrients like potassium and vitamin B12. However, some individuals may be lactose-intolerant or have dairy allergies, which can cause digestive issues or allergic reactions when consuming milk.
How much milk should I drink per day?
The Dietary Guidelines for Americans suggest 2-3 cups of dairy per day as part of a balanced diet, depending on age and caloric needs. However, portions should be adjusted based on individual dietary restrictions and nutritional goals.
How does milk compare to plant-based alternatives like almond or oat milk?
Milk offers more protein (8 grams per cup) compared to almond milk (1-2 grams) or oat milk (3-4 grams), and is generally higher in natural calcium and vitamin B12. However, plant-based alternatives are often lower in calories and carbohydrates, making them suitable for specific dietary restrictions such as vegan diets.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
