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 | 124.0 mcg | 620% | |
| Calcium | 307.0 mg | 23% | |
| Iron | 0 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 Melk
Milk, or 'melk' in Dutch, is a nutrient-rich liquid produced by mammals, primarily consumed worldwide as part of a balanced diet. Its origins as a dietary staple date back thousands of years and it is now integral to many cuisines, particularly European, North American, and Asian. Cow’s milk is particularly known for its creamy texture and nutritional benefits. Providing approximately 50 calories per 100ml, milk offers a balanced mix of macronutrients such as proteins, carbohydrates, and fats. It is a notable source of calcium, essential for bone health, as well as vitamin D, which supports immune function and promotes calcium absorption. Its accessibility and versatility make it a widely used ingredient in beverages, baked goods, and savory dishes.
Health Benefits
- Promotes strong bones and teeth due to its high calcium content (125.8 mg per 100ml).
- Supports muscle repair and growth, with 3.27g of high-quality protein per 100ml.
- Boosts immune health and bone mineralization with vitamin D content (50.8 IU per 100ml).
Dietary Considerations
Selection and Storage
Store milk at 4°C or below in a sealed container to maintain freshness. Consume within 3-5 days after opening.
Common Questions About Melk Nutrition
Is milk high in protein?
Milk contains around 3.28 grams of protein per 100 milliliters, making it a moderate source of protein. While it's not as high in protein as some foods like eggs or chicken, it provides complete protein, including all essential amino acids.
Can I drink milk on a keto diet?
Milk is not ideal for a strict keto diet due to its carbohydrate content—approximately 4.92 grams of carbs per 100 milliliters. Keto followers may prefer alternatives like unsweetened almond or coconut milk, which are lower in carbs.
What are the health benefits and concerns of consuming milk?
Milk is a good source of calcium, essential for bone health, and provides vitamin D, which supports immunity and bone strength. However, some individuals may experience lactose intolerance, and excessive consumption may contribute to calorie overconsumption or saturated fat intake.
What is the recommended serving size for milk?
A typical serving size of milk is about 1 cup (240 milliliters), which provides roughly 120 calories, 8 grams of protein, and 12 grams of carbohydrates. This serving is often chosen to balance nutritional intake without excessive calories.
How does milk compare to plant-based alternatives like almond milk?
Milk generally has higher protein content (3.28 grams per 100 mL) compared to almond milk, which often contains less than 1 gram per 100 mL. However, almond milk is lower in calories and carbohydrates, making it more suitable for low-carb 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.
- Vitamin D: Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsExplains the role of vitamin D, found in fortified milk, in bone health and overall health benefits.
- Calcium: Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsDetails calcium's importance in bone health and explains milk as a key dietary source of calcium.
- Dietary Guidelines for Americans, 2020-2025: DairyU.S. Department of Health and Human Services (HHS) and U.S. Department of Agriculture (USDA)Discusses milk and dairy products as part of a healthy dietary pattern for Americans.
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.
