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 | 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 | 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 Lait
Lait, or milk, is a nutrient-rich liquid derived from mammals, commonly cows, goats, or sheep. It is a staple in many cuisines globally, particularly in European, Middle Eastern, and South Asian diets, often consumed on its own or used in cooking, baking, and beverages like tea and coffee. Milk is a dense source of essential nutrients, including calcium, protein, and vitamin D. A standard serving of milk (about 100ml) provides 50 calories and is relatively low in fat with 2.05g per serving. It contains a modest amount of carbohydrates (4.92g) in the form of lactose. Milk is also known for its role in supporting bone health due to its high calcium (125mg) and vitamin D (40.98 IU) content. Although it offers significant nutritional benefits, milk can be high in saturated fat depending on the variety, such as whole milk versus skim milk.
Health Benefits
- Supports bone health due to high calcium content (125 mg per 100 ml) and vitamin D (40.98 IU), which aid in bone density and strength.
- Promotes muscle maintenance and repair through its protein content (3.28 g per 100 ml), which supports muscle tissue development.
- May improve immune function as vitamin D helps regulate cell growth and supports immune system health.
Dietary Considerations
Selection and Storage
Store milk in the refrigerator at 4°C or below and consume within 3-5 days of opening. Always keep the container sealed to prevent contamination.
Common Questions About Lait Nutrition
Is milk high in protein?
Milk contains approximately 3.28 grams of protein per 100 ml, making it a moderate protein source, especially in comparison to plant-based beverages like almond or oat milk, which typically have less protein. It is a complete protein, meaning it contains all essential amino acids needed by the body.
Can I drink milk on a keto diet?
Milk is not ideal for a strict keto diet due to its carbohydrate content, which is approximately 4.92 grams per 100 ml. Those following a keto diet may want to opt for unsweetened almond or coconut milk, as they contain fewer carbohydrates.
What are the health benefits and concerns of drinking milk?
Milk is rich in calcium, vitamin D (in fortified varieties), and high-quality protein, making it beneficial for bone health and muscle maintenance. However, some individuals may have lactose intolerance or milk allergies, leading to digestive issues, and full-fat milk contains saturated fat, which should be consumed in moderation.
How much milk should I drink daily?
A reasonable serving size is typically one cup or 240 ml, which provides roughly 120 calories, 8 grams of protein, and a good amount of calcium. Adults should aim for 2-3 servings of dairy per day as part of a balanced diet, depending on nutritional needs.
How does milk compare to plant-based alternatives like almond milk?
Milk has significantly more protein per serving (3.28 grams per 100 ml) compared to almond milk, which generally has less than 1 gram of protein per 100 ml. While almond milk is lower in calories and carbohydrates, it lacks the natural calcium and complete protein found in cow's milk. Fortified plant-based options can be a good alternative for vegans.
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.
