Milk
Categories
| Macros | per 100 g |
|---|---|
| Calories | 65 kcal |
| Protein | 3.5 g |
| Fat | 3.4 g |
| Carbs | 4.8 g |
Milk is a raw whole cow's milk, widely consumed as a drink on its own or used as a base ingredient in cooking, baking, sauces and dairy products across virtually every cuisine. Per 100 g, it provides 65 kcal, 3.5 g of protein, 3.4 g of fat and 4.8 g of carbohydrates, almost entirely from lactose (4.7 g), with no dietary fibre. It is a notable source of calcium at 131 mg per 100 g, along with 173 mg of potassium and 113 mg of phosphorus. It also contributes 27 mcg of vitamin A and 15.2 mg of choline per 100 g. No glycemic index value is available for whole milk. Suitable for vegetarian, pescatarian, gluten-free, keto and Mediterranean dietary patterns.
How many calories in milk?
Whole cow's milk contains 65 kcal per 100 g. A standard 250 ml glass weighs around 258 g, putting it at approximately 168 kcal per serving.
How much calcium is in milk?
Whole milk contains 131 mg of calcium per 100 g. A 250 ml glass provides roughly 338 mg, making it one of the more concentrated everyday dietary sources of calcium.
Is milk keto-friendly?
Whole milk is listed as keto-compatible, containing 4.8 g of carbohydrates per 100 g. Portion size matters on a strict keto plan, since a full glass can add up to around 12 g of carbs.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 65.1 kcal |
| Protein | 3.5 g |
| Fat | 3.4 g |
| Carbs | 4.8 g |
| Sugars | 4.7 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 2.2 g |
| Monounsaturated | 0.80 g |
| Polyunsaturated | 0.11 g |
| Trans | 0 g |
| Omega-3 | 0.010 g |
| Omega-6 | 0.074 g |
| Cholesterol | 12.5 mg |
| Minerals | Amount |
|---|---|
| Calcium | 131 mg |
| Iron | 0.050 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 113 mg |
| Potassium | 173 mg |
| Sodium | 50.0 mg |
| Zinc | 0.50 mg |
| Copper | 0.010 mg |
| Manganese | 0.005 mg |
| Selenium | 2.0 mcg |
| Iodine | 19.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 27.0 mcg |
| Retinol | 28.6 mcg |
| Vitamin C | 0.50 mg |
| Vitamin D | 0.10 mcg |
| Vitamin E | 0.080 mg |
| Vitamin K | 0.60 mcg |
| Thiamin (B1) | 0.042 mg |
| Riboflavin (B2) | 0.17 mg |
| Niacin (B3) | 0.10 mg |
| Pantothenic acid (B5) | 0.43 mg |
| Vitamin B6 | 0.040 mg |
| Folate (B9) | 5.0 mcg |
| Vitamin B12 | 0.50 mcg |
| Choline | 15.2 mg |
