1 serving (244 grams) contains 149 calories, 8.0 grams of protein, 7.8 grams of fat, and 11.3 grams of carbohydrates.
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Nutrition Information
Calories |
148.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 29.3 mg | 9% | |
| Sodium | 92.7 mg | 4% | |
| Total Carbohydrates | 11.3 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.7 g | ||
| protein | 8.0 g | 16% | |
| Vitamin D | 107.4 mcg | 537% | |
| Calcium | 300.1 mg | 23% | |
| Iron | 0 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 Whole milk
Whole milk is a nutrient-rich dairy product derived from cows and is consumed globally across various cuisines. It is considered a staple in many cultures, such as European, Middle Eastern, and South Asian. Whole milk contains approximately 3.25% milkfat and provides a complete source of protein alongside essential vitamins and minerals. A single cup of whole milk delivers 149 calories, 8 grams of protein, 8 grams of fat, and is a significant source of calcium, vitamin D, vitamin B12, and phosphorus. Its creamy texture and neutral flavor make it versatile for drinking, cooking, and baking.
Health Benefits
- Supports bone health due to high calcium content (276 mg per cup) and vitamin D fortification.
- Promotes muscle growth and repair thanks to its complete protein containing all nine essential amino acids (8 g per cup).
- Boosts energy and brain function by providing vitamin B12 (1.2 mcg per cup), essential for neurological health.
Dietary Considerations
Selection and Storage
Store whole milk in the refrigerator at 38-40°F (3-4°C) and consume within the expiration date. Keep sealed to prevent contamination or absorption of odors.
Common Questions About Whole milk Nutrition
How much protein and calories does whole milk contain?
Whole milk contains approximately 8 grams of protein and 150 calories per 1 cup (240 ml). It is also a rich source of calcium and vitamin D, which are essential for bone health.
Is whole milk compatible with a keto diet?
Whole milk can be included in a keto diet in moderation, as it contains around 12 grams of carbohydrates per 1 cup. However, due to its carb content, it may not be ideal for strict keto plans where carb intake is highly limited.
What are the health benefits and concerns of consuming whole milk?
Whole milk provides essential nutrients like calcium, vitamin D, and potassium, which support bone health and muscle function. However, its higher saturated fat content (about 4.5 grams per cup) may raise cholesterol levels if consumed excessively, especially for individuals at risk of heart disease.
How much whole milk should I consume per day?
The recommended daily portion of milk for adults is approximately 1-2 cups, depending on overall calorie needs and dietary preferences. Whole milk can be part of a healthy diet when balanced with other nutrient-dense foods.
How does whole milk compare to skim milk?
Whole milk has more calories (150 vs. 80 per cup) and fat (8 grams vs. virtually none) compared to skim milk, making it creamier and more satisfying. However, skim milk provides the same amount of protein and calcium while being lower in calories for those watching their weight.
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.
- USDA FoodData - Whole milk DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Calcium and Vitamin D: Important at Every AgeNIH Office of Dietary SupplementsDiscusses calcium and vitamin D, key nutrients in whole milk, and their critical roles in bone health and overall health.
- 2020-2025 Dietary Guidelines for Americans: DairyU.S. Department of Health and Human Services (HHS)Details the role of dairy, including whole milk, in healthy diets and recommended intake levels for various populations.
- The Role of Milk in Adult Nutrition: A ReviewAmerican Journal of Clinical NutritionExplores the health benefits and nutrient contributions of whole milk to adult dietary needs through peer-reviewed research.
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.
