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 | 120.0 mcg | 600% | |
| Calcium | 307.0 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 Milch
Milk, or 'Milch' in German, is a staple beverage and ingredient found in cuisines across the globe. Derived primarily from cows, it has been a dietary cornerstone for thousands of years, prized for its versatility and nourishing qualities. Its nutritional profile makes it a highly valued food: a single 100 ml serving of whole milk provides approximately 50 calories, 3.28 grams of protein, 4.92 grams of carbohydrates, and 2.05 grams of fat. Milk is also a rich source of calcium (125.8 mg per 100 ml), essential for bone health, and contains vitamin D (49.18 IU per 100 ml), which assists in calcium absorption. Low in iron and vitamin C, its primary contributions to nutrition are bone-supporting vitamins and proteins essential for muscle maintenance. Traditionally used in various recipes, milk also serves as a base for products like cheese, yogurt, and cream.
Health Benefits
- Excellent source of calcium, which supports strong bones and teeth.
- Contains vitamin D, which enhances calcium absorption and supports immune health.
- High-quality proteins promote muscle repair and growth with 3.28 grams of protein per 100 ml.
- Rich in B vitamins, like riboflavin, that help convert food into energy (not explicitly listed in the data but characteristic of milk).
- Contains potassium, which supports healthy blood pressure regulation (not listed in available data but generally true for milk).
Dietary Considerations
Selection and Storage
Store milk in the refrigerator at or below 4°C (40°F) and consume before the expiration date. Keep it sealed to prevent odor absorption, and shake well if separation occurs.
Common Questions About Milch Nutrition
Is milk high in protein?
Milk contains a moderate amount of protein, with approximately 3.28 grams per 100 ml serving. This makes it a good source of protein for muscle repair and overall body functions, especially when included in a balanced diet.
Can I drink milk on a keto diet?
Milk is not ideal for a strict keto diet as it contains 4.92 grams of carbohydrates per 100 ml, primarily from natural sugars like lactose. For keto-friendly alternatives, consider unsweetened almond or coconut milk.
What are the health benefits and concerns of drinking milk?
Milk is a great source of calcium, phosphorus, and vitamin B12, supporting bone health and energy metabolism. However, some individuals may experience lactose intolerance, which can cause digestive discomfort. Choosing lactose-free milk is a good alternative in such cases.
How much milk should I drink per day?
A typical serving of milk is about 200-250 ml, providing around 100-125 calories. For most individuals, 1-2 servings a day is sufficient to meet nutrient needs without exceeding calorie goals.
How does milk compare to plant-based alternatives like almond milk?
Milk typically contains more protein (3.28 g per 100 ml) compared to almond milk, which often has less than 1 g per 100 ml. However, almond milk is lower in calories and carbs, making it a better choice for low-carb diets or those seeking reduced calorie options.
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 ProfessionalsNIH Office of Dietary SupplementsThis fact sheet details the role of vitamin D, which is commonly found in fortified milk products, and its health benefits.
- Dietary Guidelines for Americans, 2020-2025: Dairy RecommendationsU.S. Department of Health and Human ServicesThis section outlines the nutritional importance of including dairy, including milk, in a balanced 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.
