Whole organic milk

Dairy

Item Rating: 68/100

1 serving (244 grams) contains 149 calories, 8.0 grams of protein, 8.0 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (244g)

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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 72 cal (47.4%)

Protein: 32 cal (21.1%)

Carbs: 48 cal (31.6%)

About Whole organic milk

Whole organic milk is a nutrient-rich dairy product obtained from pasture-raised cows without synthetic hormones or antibiotics. It has been a dietary staple in various cuisines, particularly in European, Middle Eastern, and North American diets, where it serves as a base for beverages, cooking, and baking. This milk contains approximately 3.25% fat content, providing essential macronutrients such as protein (8g per cup) and fats, alongside vital micronutrients like calcium, riboflavin, vitamin D (if fortified), and vitamin B12. Whole organic milk is also a natural source of potassium (~300 mg per cup) and phosphorus, which are critical for bone health and muscular function.

Health Benefits

• Supports bone health due to high calcium content (276 mg per cup, ~28% of the DV).
• Promotes muscle repair and growth with its complete protein profile containing all nine essential amino acids.
• Enhances nerve and muscle function through potassium, which helps maintain proper electrolyte balance.
• Vitamin B12 aids in energy production and red blood cell formation.
• Fortified varieties provide vitamin D, supporting immune function and calcium absorption.

Dietary Considerations

Allergens: Contains milk

Suitable for: Lacto-vegetarian diets, non-restrictive diets

Not suitable for: Vegans, individuals with lactose intolerance, those with a milk protein allergy

Selection and Storage

Store at or below 40°F (4°C) in the refrigerator and consume by its 'use-by' date. Shake well before using to ensure uniform fat distribution.

Common Questions About Whole organic milk Nutrition

How much protein and calories are in whole organic milk?

One cup (240ml) of whole organic milk contains approximately 8 grams of protein, 150 calories, and 8 grams of fat. It is also a good source of calcium, providing about 25% of the daily recommended value, as well as vitamins D and B12.

Is whole organic milk suitable for a keto diet?

Whole organic milk is not ideal for a strict keto diet due to its carbohydrate content, which is around 12 grams per cup. Many people on keto prefer alternatives such as unsweetened almond or coconut milk, as these are significantly lower in carbs.

What are the health benefits and concerns of drinking whole organic milk?

Whole organic milk provides essential nutrients like calcium, vitamin D, and protein, which support bone health. However, its saturated fat content (about 5 grams per cup) may be a concern for individuals aiming to limit saturated fat intake. Lactose intolerance may also make it unsuitable for some people.

What is the recommended serving size of whole organic milk?

The typical recommended serving size for whole organic milk is 1 cup (240ml). This serving provides a balanced amount of nutrients but should be consumed in moderation, especially if managing calorie or fat intake.

How does whole organic milk compare to plant-based milk alternatives?

Whole organic milk is higher in protein (8 grams per cup) compared to most plant-based milks, such as almond or oat milk, which often have 1-3 grams of protein. However, plant-based milks are typically lower in calories and fat, and many are fortified with calcium and vitamin D to match the nutrient profile of dairy milk, making them a good option for vegans or those with lactose intolerance.

Data Sources & Scientific References