🥛 Whole milk (3.25% fat) provides 61 kcal per 100ml, with 3.4g protein, 4.8g carbs and 3.3g fat. A 240ml glass contains approximately 146 kcal.
Source: USDA FoodData Central · Whole, 3.25% Fat · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Calcium | 113mg | 11% | |
| Vitamin B12 | 0.45µg | 19% | |
| Phosphorus | 84mg | 7% | |
| Riboflavin (B2) | 0.18mg | 14% | |
| Vitamin D | 1.0µg | 10% | |
| Potassium | 150mg | 3% | |
| Vitamin A | 46µg | 5% | |
| Magnesium | 11mg | 3% | |
| Zinc | 0.37mg | 3% | |
| Iodine | ~45µg | 30% |
| Weight | Calories | Protein | Fat | Carbs |
|---|
Calories vary significantly by fat content: skimmed 42 kcal/100ml, semi-skimmed 46 kcal, whole 61 kcal. All types have similar protein (3.4g/100ml) and calcium (113mg/100ml). Lactose provides most of the carbohydrates.
Milk is the most bioavailable dietary calcium source. Calcium from milk is absorbed at approximately 32% efficiency — significantly higher than most plant sources. Spinach calcium is only ~5% absorbable due to oxalates; almonds ~21%; kale ~49% but much lower absolute amount. A cup of milk provides 30% of the daily calcium requirement in a highly absorbable form. The phosphorus-to-calcium ratio in milk also enhances calcium absorption and retention in bone.
Milk protein is 80% casein and 20% whey. This combination provides a 'dual-release' protein effect: whey is rapidly absorbed (30-60 minutes), providing a quick amino acid spike for muscle protein synthesis; casein forms a gel in the stomach, releasing amino acids slowly over 5-7 hours. This sustained release may help reduce risk of muscle protein breakdown between meals, making milk uniquely effective for overnight muscle recovery when consumed before sleep.
Despite dairy fat being largely saturated, meta-analyses consistently show no increased cardiovascular risk from dairy consumption and even suggest potential benefits. A 2018 Lancet study of 136,000 people across 21 countries found higher dairy intake was associated with lower cardiovascular disease risk and lower mortality — a counterintuitive finding. The calcium, potassium, and specific fatty acids (rumenic acid) in dairy may offset any saturated fat concerns.
Milk is one of the most reliable dietary sources of iodine in non-coastal regions, providing ~45µg per 100ml (30% DV) primarily from iodine-fortified cattle feed. Iodine is essential for thyroid hormone synthesis. In countries without universal salt iodisation, dairy is a critical iodine source. Milk's iodine contribution is particularly important for pregnant women, whose requirements increase 50%.
Nutrition values from USDA FoodData Central. Not medical advice.