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 Plain whole milk
Plain whole milk is a dairy product obtained from cows and is commonly consumed worldwide as part of various cuisines, including European, American, and Asian diets. It is rich in essential nutrients such as calcium, protein, and vitamin D, making it a staple for bone health and overall nutrition. A one-cup (240 mL) serving of whole milk typically contains approximately 150 calories, 8 grams of protein, 8 grams of fat, and about 12 grams of natural sugars (lactose). It also provides around 28% of the daily value (DV) for calcium, 24% DV for vitamin D (if fortified), and smaller amounts of potassium, phosphorus, and vitamin B12. Whole milk’s creamy texture and mild flavor make it versatile for use in beverages, cooking, and baking.
Health Benefits
- Supports bone health due to its high calcium content (28% of the daily value per cup).
- Promotes muscle repair and growth with 8 grams of high-quality, complete protein per cup.
- Assists in maintaining healthy nerve and muscle function with potassium (322 mg per cup).
- Enhances energy metabolism through vitamin B12 content, which is crucial for red blood cell production.
- Fortified whole milk provides vitamin D, which aids calcium absorption and supports immune function.
Dietary Considerations
Selection and Storage
Store whole milk in the refrigerator at or below 40°F (4°C). Keep sealed to prevent spoilage and consume within 7 days of opening.
Common Questions About Plain whole milk Nutrition
How much protein and calories are in plain whole milk?
Plain whole milk contains approximately 8 grams of protein and 150 calories per 1-cup (240 ml) serving. It also provides important nutrients such as calcium, vitamin D, and potassium, making it a nutrient-dense beverage.
Can I drink plain whole milk on a keto diet?
Plain whole milk is not ideal for a strict keto diet because it contains about 12 grams of carbohydrates per 1-cup serving, primarily from lactose (milk sugar). People following keto typically aim to minimize carbs, so alternatives like unsweetened almond milk or heavy cream are often used instead.
What are the health benefits of drinking plain whole milk?
Whole milk is a rich source of calcium and vitamin D, which are essential for maintaining strong bones and teeth. Additionally, it provides healthy fats that support brain and heart health. However, its saturated fat content can be a concern for individuals monitoring heart health, so moderation is advised.
How much plain whole milk should I consume daily?
Adults are typically recommended to consume 1-3 cups of dairy per day as part of a balanced diet, depending on individual calorie needs and health goals. For children, portion sizes vary by age and dietary requirements. Pairing milk with other nutritious foods ensures a balanced nutrient intake.
How does plain whole milk compare to skim milk or plant-based milk alternatives?
Plain whole milk has more fat and calories compared to skim milk, which is fat-free. It also has higher protein content than most plant-based milk alternatives, like almond or oat milk. Plant-based milks may suit vegan diets but can vary in nutrient levels, so fortified options are recommended when choosing non-dairy substitutes.
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.
