1 serving (244 grams) contains 122 calories, 8.0 grams of protein, 4.8 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
122 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 24.0 mg | 8% | |
| Sodium | 107.0 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 | 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 White milk
White milk, commonly known as dairy milk, is a nutrient-rich liquid produced by mammals, predominantly cows, and holds a central role in many global cuisines. It originates from agricultural practices dating back thousands of years and is widely consumed as a staple beverage or ingredient. Milk is a natural source of essential nutrients, offering a balance of macronutrients including proteins, fats, and carbohydrates. A standard 1-cup (240 ml) serving of whole milk provides approximately 150 calories, 8 grams of protein, 12 grams of carbohydrates (as lactose), and 8 grams of fat, along with micronutrients like calcium (30% DV), Vitamin D (15% DV for fortified milk), Vitamin B12, potassium, and phosphorus. Its versatility makes it a fundamental ingredient in Western and Eastern cuisines, from cereal pairings to creamy soups and desserts.
Health Benefits
- Rich in calcium, which supports strong bones and teeth, meeting about 30% of the daily recommended intake per cup (240 ml).
- Contains high-quality protein, including casein and whey, essential for muscle repair and growth, providing all nine essential amino acids.
- Fortified milk often provides Vitamin D, aiding calcium absorption and promoting immune health (15% of the daily value per serving).
- Contains potassium, vital for maintaining healthy blood pressure by balancing sodium levels.
- Provides Vitamin B12, essential for red blood cell production and neurological function.
Dietary Considerations
Selection and Storage
Store milk in the refrigerator at or below 40°F (4°C) and use by the 'best before' date for optimal freshness. Keep the container sealed to avoid contamination and prevent absorption of strong odors.
Common Questions About White milk Nutrition
Is white milk high in protein?
Yes, white milk is a good source of protein. An 8-ounce (240 ml) serving of whole milk contains about 8 grams of protein, which is important for muscle repair and growth. It also provides all nine essential amino acids, making it a complete protein.
Can I drink white milk on a keto diet?
Drinking white milk on a keto diet may not be ideal due to its natural carbohydrate content. One cup of whole milk contains approximately 12 grams of carbs, which can be a significant portion of a keto dieter's daily limit. Low-carb alternatives like unsweetened almond milk may be better suited.
What are the health benefits or concerns of drinking white milk?
White milk is rich in calcium and Vitamin D, contributing to strong bones and teeth. It also provides potassium, which supports heart health. However, those with lactose intolerance may experience digestive discomfort, and excessive consumption can lead to high calorie and saturated fat intake.
What is the recommended portion size for white milk?
The recommended portion size for white milk is 1 cup (240 ml) for adults, which provides approximately 150 calories for whole milk. Children may require smaller portions, depending on their nutritional needs and calorie intake.
How does white milk compare to plant-based milk alternatives?
White milk generally has more protein (8 grams per cup) compared to most plant-based milks like almond or oat milk, which often have 1-3 grams per cup. However, plant-based milks are lactose-free and may be fortified with calcium and Vitamin D, making them suitable for those with dietary restrictions.
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.
