1 serving (244 grams) contains 122 calories, 8.0 grams of protein, 5.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
122 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5 g | 6% | |
| Saturated Fat | 3.1 g | 15% | |
| 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 | 100 mcg | 500% | |
| 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 Glass of milk
Milk is a nutrient-dense liquid produced by mammals, commonly consumed from cows, goats, or sheep. It has been a dietary staple across cultures worldwide for thousands of years, often used in cuisines as a drink, or as a base for products like cheese, yogurt, and butter. A single glass of whole cow's milk (about 240 ml) provides approximately 120 calories, 8 grams of protein, 12 grams of carbohydrates, and 5 grams of fat. It is rich in calcium, vitamin D, and phosphorus, which contribute to bone health, as well as potassium and vitamin B12, important for cardiovascular and neurological functions. Milk can be found in multiple dietary forms, including low-fat, non-fat, and lactose-free varieties, catering to specific dietary needs. Its global prevalence stems from its versatility in nutrition, preparation, and flavor integration in foods and beverages.
Health Benefits
- Supports bone health due to high calcium content (about 300 mg per glass).
- Promotes muscle growth and repair with a complete protein profile (8 grams per glass).
- Boosts immune health and energy metabolism with vitamin B12 (about 0.9 micrograms per glass).
- Regulates blood pressure thanks to potassium (322 mg per glass).
- Enhances skin health with vitamin A (about 149 IU per glass).
Dietary Considerations
Selection and Storage
Store milk in the refrigerator at or below 40°F (4°C) in an airtight container. Consume within 7-10 days of opening to ensure freshness.
Common Questions About Glass of milk Nutrition
Is a glass of milk high in protein?
A regular 8-ounce (240 ml) glass of cow's milk contains about 8 grams of high-quality protein, making it a good source for building and repairing muscles. It provides all nine essential amino acids, making it a complete protein source.
Can I drink milk on a keto diet?
Milk is not ideal for a keto diet because one 8-ounce glass contains about 12 grams of carbohydrates, primarily from lactose (milk sugar). If you're on a strict keto diet, consider alternatives like unsweetened almond or coconut milk, which are much lower in carbs.
What are the health benefits or concerns of drinking milk?
Milk is rich in calcium, vitamin D, and potassium, which support bone health and muscle function. However, some individuals may be lactose intolerant, making it difficult to digest. Additionally, whole milk is high in saturated fat, so opt for low-fat or skim versions if monitoring heart health.
How much milk should I drink daily?
The USDA recommends 2-3 servings of dairy per day for adults, which can include a glass of milk per serving (around 8 ounces). It's important to consider individual dietary needs and avoid excessive calorie or fat intake from milk.
How does milk compare to non-dairy alternatives?
Compared to many non-dairy alternatives, cow's milk generally contains more protein (8 grams vs. 1-2 grams in almond or oat milk) and natural calcium. However, plant-based milks are often fortified with vitamins and are lactose-free, making them suitable for vegans or those with lactose intolerance.
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.
- Calcium and Vitamin D: Important at Every AgeNIH Office of Dietary SupplementsProvides scientific information on calcium and vitamin D, two key nutrients found in milk.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesGuidelines on the role of dairy, including milk, in a healthy diet.
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.
