All About Milk
Milk Facts
Milk provides 9 essential nutrients in a 8 oz serving making it one of the best foods for nutrient supply verse the calories.
Milk provides 10% or more of the following nutrients per serving:
Calcium (300 grams per serving)
Vitamin D
Protein
Potassium
Vitamin A
Vitamin B-12
Riboflavin
Phosphorus
A diet of at least 3 servings of milk or other dairy products a day provides enough calcium and other nutrients to help reduce the risk of osteoporosis, high blood pressure and colon cancer.
Calcium, Fat and Calcium Numbers
1 Cup of Milk |
Calories (kcal) |
Fat (g) |
Calcium (mg) |
Whole |
149 |
7.7 |
291 |
2% Reduced Fat |
121 |
4.4 |
296 |
1% Lowfat |
104 |
2.2 |
312 |
Nonfat |
90 |
0.5 |
316 |
Chocolate, Whole |
208 |
8.0 |
280 |
Chocolate, 2% Reduced |
178 |
4.7 |
284 |
Chocolate, 1% Lowfat |
157 |
2.3 |
286 |
Source: USDA Nutrient Database for Standard Reference.
Daily Value of Nutrients in Milk
Calcium: 30% Daily Value
An 8-oz serving of milk provides 30% of the Daily Value of calcium. Calcium helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting.
Vitamin D: 25% Daily Value
Vitamin D helps promote the absorption of calcium and enhances bone mineralization. Milk is one of the few dietary sources of this important nutrient.
Protein: 16% Daily Value
The protein in milk is high quality, which means it contains all of the essential amino acids in the proportions that the body requires for good health. Protein builds and repairs muscle tissue and serves as a source of energy during intense exercise.
Potassium: 11% Daily Value
Potassium regulates the body’s fluid balance and helps maintain normal blood pressure. It’s also needed for muscle activity and contraction.
Vitamin A: 6%-10% Daily Value
This nutrient helps maintain normal vision and skin. It also helps regulate cell growth and maintains the integrity of the immune system.
Vitamin B12: 13% Daily Value
Vitamin B12 helps build red blood cells that carry oxygen from the lungs to working muscles.
Riboflavin: 24% Daily Value
Riboflavin, also known as vitamin B2, helps convert food into energy.
Niacin: 10% Dietary Reference Intake (or Niacin equivalent)
Niacin is important for the normal function of many enzymes in the body, and is involved in the metabolism of sugars and fatty acids.
Phosphorus: 20% Daily Value
Phosphorus helps strengthen bones and generates energy.
Other types of Milk:
Acidophilus/Bifidobacteria milk is a lowfat or nonfat milk to which acidophilus and bifidobacteria cultures have been added. There is some evidence that these cultures have unique health benefits, such as improving lactose digestion, lowering blood pressure and promoting a better balance of bacteria in the gastrointestinal tract.
Evaporated milk (6.5% fat) is made by removing about 60% of the water from whole milk. The milk is then homogenized, fortified with vitamin D to a level of 25 IU per 1 ounce, canned and heat sterilized. The addition of vitamin A is optional. If added, each fluid ounce must contain not less than 125 IU of vitamin A.
Evaporated fat-free milk (0.5% fat or less) is a concentrated, fat-free (skim or nonfat) milk that has been fortified with vitamins A and D, canned and sterilized.
Sweetened condensed milk (8% fat or less) is a canned milk concentrate of whole milk to which sugar has been added. The sweetener used (usually sucrose) prevents spoilage. Sweetened condensed fat-free milk contains no more than 0.5% milkfat.
