1 serving (244 grams) contains 149 calories, 8.0 grams of protein, 8.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
149.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8 g | 10% | |
| Saturated Fat | 5 g | 25% | |
| 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 | 276.0 mg | 21% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 322 mg | 6% | |
* 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 Milk whole fat
Whole milk is a nutrient-rich liquid derived from cows, commonly used across various global cuisines such as Western, Asian, and Middle Eastern. It contains approximately 3.25% fat, delivering a creamy texture and rich taste. A standard 1-cup (240 mL) serving provides about 149 calories, 8 grams of protein, 12 grams of carbohydrates (mainly as lactose), and 8 grams of fat. Whole milk is an excellent source of calcium, vitamin D (if fortified), potassium, and high-quality protein, making it a staple in many diets for strong bones, muscle repair, and overall health. Its origins trace back thousands of years to early agricultural societies, and today, it remains a versatile ingredient in beverages, desserts, and savory dishes.
Health Benefits
- Supports bone health due to its high calcium content, providing about 276-300 mg per cup.
- Aids in muscle repair and maintenance, offering around 8 grams of complete protein per serving.
- Contributes to maintaining healthy blood pressure with approximately 322 mg of potassium per cup.
Dietary Considerations
Selection and Storage
Refrigerate whole milk at or below 40°F (4°C) and consume it before the expiration date. Store in its original container to preserve freshness.
Common Questions About Milk whole fat Nutrition
Is whole milk high in protein?
Whole milk contains about 8 grams of protein per 1 cup (240 mL) serving. This makes it a good source of high-quality, complete protein necessary for muscle repair and overall health.
Can I drink whole milk on a keto diet?
Whole milk is not typically recommended on a keto diet due to its lactose content, which results in about 12 grams of carbohydrates per cup. If you are following a strict keto diet, options like unsweetened almond milk or heavy cream may be better suited.
What are the health benefits and concerns of drinking whole milk?
Whole milk provides essential nutrients like calcium (around 276 mg per cup), vitamin D (when fortified), and healthy fats which support bone health and energy. However, it is also high in saturated fat (around 8 grams per cup), which some experts recommend limiting for heart health concerns.
How much whole milk should I drink per day?
For most people, 1 to 2 cups of whole milk per day can fit into a balanced diet while meeting nutrient needs like calcium and vitamin D. However, moderation is key, especially if you are concerned about calorie and fat intake, as one cup contains about 150 calories.
How does whole milk compare to skim milk?
Whole milk is richer in calories (150 vs. 90 per cup) and fat (8 grams vs. 0 grams per cup) compared to skim milk. It also has a creamier texture, which some people prefer for taste, while skim milk is a lower-calorie option better suited to low-fat 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.
