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 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 Whole fat milk
Whole fat milk, derived directly from cows, is a staple dairy product consumed across various cuisines worldwide. It is minimally processed, retaining its natural fat content of around 3.25%, which gives it a creamy texture. Whole milk is rich in essential nutrients, including high-quality protein, calcium, vitamin D (if fortified), and healthy fats. One cup of whole milk provides about 150 calories, 8 grams of fat, 8 grams of protein, and 12 grams of natural sugars (lactose). This nutrient-dense beverage has been a dietary cornerstone in cultures ranging from Western dairy-rich cuisines to those using milk in soups, stews, and desserts. It supports various culinary applications, from drinking as a beverage to acting as a base for yogurt and cheese making.
Health Benefits
- Provides calcium (276 mg per cup), which supports strong bones and teeth.
- Rich in vitamin D (if fortified), aiding calcium absorption and supporting immune function.
- Contains high-quality protein (8 grams per cup), essential for muscle repair and growth.
- Supplies potassium (322 mg per cup), which helps maintain healthy blood pressure.
- Contains healthy fats, including conjugated linoleic acid (CLA), associated with potential anti-inflammatory properties.
Dietary Considerations
Selection and Storage
Store whole milk in the refrigerator at 34-38°F (1-3°C) and consume within the expiration date. Shake well before use if cream separates naturally.
Common Questions About Whole fat milk Nutrition
Is whole fat milk high in protein?
Whole fat milk contains approximately 8 grams of protein per 1 cup (240 ml) serving, making it a moderate protein source. Its high-quality protein provides all essential amino acids, making it beneficial for muscle health and repair.
Can I drink whole fat milk on a keto diet?
Whole fat milk is not ideal for a strict keto diet due to its carbohydrate content. One cup of whole milk contains about 12 grams of carbohydrates, which is higher than most keto-friendly dairy alternatives like heavy cream or unsweetened almond milk.
What are the health benefits and concerns of whole fat milk?
Whole fat milk provides essential nutrients like calcium, vitamin D, and vitamin B12, supporting bone health and energy production. However, its saturated fat content (around 4.5 grams per 1 cup) may be a concern for individuals managing cholesterol or cardiovascular health, so moderation is key.
What is the recommended serving size for whole fat milk?
A standard serving size for whole fat milk is 1 cup (240 ml), which contains about 149 calories. It is recommended to consume milk in moderation and as part of a balanced diet to avoid overconsumption of calories or saturated fat.
How does whole fat milk compare to 2% milk or plant-based alternatives?
Whole fat milk has a richer texture and higher fat content (3.25%) compared to 2% milk and most plant-based milks. It is higher in calories and saturated fat but provides more creaminess. For plant-based options, like almond or oat milk, these are often lower in calories and fat but might lack protein and naturally occurring vitamins unless fortified.
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.
