Milk is nutrient-rich food that provides a large number of nutrients relative to
the calories consumed. For a complete listing of the nutrients in milk, consult
the tables below.
Milk is delicious as a beverage and can be used as a base for other drinks such
as hot chocolate or specialty coffees. Milk is a common ingredient in recipes such
as cream soups, sauces and batters. It can also be used as a base to make delicious
desserts, custards, sauces and mousses.
Calcium is one of the nutrients most likely to be lacking in the American diet.
According to government statistics nine out of 10 women and seven out of 10 men
fall short of calcium recommendations.
Milk produced in California meets the federal standards for fat content, but exceeds
the standards for other nutrients such as protein and calcium. California milk producers
accomplish this by fortifying milk with nonfat milk solids, which improves taste
and adds additional nutritional benefits. For more detailed nutritional information
on California milk and Federal milk standards, see the tables on this page. The
nutrient content of chocolate and other flavored milk is similar to that of unflavored
milk. In general, chocolate-flavored milks have about 60 more calories than their
unflavored counterparts per eight-ounce serving.
One serving of milk is one eight-ounce cup. The Dietary Guidelines for Americans
recommend that individuals ages nine and older consume three servings of milk, cheese
or yogurt each day.
|
Milk (1 cup) - California Standards* |
|
Fat-free |
Low-fat 1% |
Reduced Fat 2% |
Whole |
|
Calories |
|
92 |
127 |
139 |
156 |
|
Protein (g) |
|
9 |
10 |
10 |
8 |
|
Total Carbohydrate (g) |
|
13 |
16 |
14 |
13 |
|
Sugars, natural & added (g) |
|
12 |
15 |
13 |
12 |
|
Fiber (g) |
|
0 |
0 |
0 |
0 |
|
Total Fat (g) |
|
1 |
2 |
5 |
8 |
|
Calories from Fat |
|
5 |
21 |
43 |
72 |
|
Saturated Fat (g) |
|
0 |
2 |
3 |
5 |
|
Trans Fat (g) |
|
0.0 |
0.1 |
0.2 |
0.3 |
|
Cholesterol (mg) |
|
5 |
13 |
22 |
35 |
|
Cholesterol (%DV) |
|
2 |
4 |
7 |
12 |
|
Sodium (mg) |
|
129 |
157 |
143 |
124 |
|
Sodium (%DV) |
|
5 |
7 |
6 |
5 |
|
Potassium (mg) |
|
418 |
511 |
465 |
404 |
|
Potassium (%DV) |
|
12 |
15 |
13 |
12 |
|
Vitamin A (IU) |
|
23 |
92 |
184 |
313 |
|
Vitamin A (%DV) |
|
0 |
2 |
4 |
6 |
|
Vitamin C (mg) |
|
2 |
3 |
3 |
2 |
|
Vitamin C (%DV) |
|
4 |
5 |
4 |
4 |
|
Vitamin D*
|
|
– |
– |
– |
– |
|
Calcium (mg) |
|
311 |
380 |
346 |
301 |
|
Calcium (%DV) |
|
31 |
38 |
35 |
30 |
|
Iron (mg) |
|
0.1 |
0.2 |
0.1 |
0.1 |
|
Iron (%DV) |
|
1 |
1 |
1 |
1 |
|
Phosphorus (mg) |
|
244 |
298 |
271 |
236 |
|
Phosphorus (%DV) |
|
24 |
30 |
27 |
24 |
|
|
|
*Vitamin D fortified milk can be an excellent source of vitamin D however, levels
in milk vary considerably. Read the food label or contact manufacturer for specific
levels.
*Values are calculated from percent fat and percent solids-not-fat of milk using
minimal California and national standards for Fat-free, 1%, 2% and whole
milk. Actual values may vary.
Click here to see additional footnotes.
|
|
Milk (1 cup) – Federal Standards* |
|
Fat-free |
Low-fat 1% |
Reduced Fat 2% |
Whole |
Chocolate 1% Milk |
|
Calories |
|
90 |
101 |
122 |
152 |
158 |
|
Protein (g) |
|
8 |
8 |
8 |
8 |
8 |
|
Total Carbohydrate (g) |
|
12 |
12 |
12 |
12 |
26 |
|
Sugars, natural & added (g) |
|
11 |
11 |
11 |
11 |
25 |
|
Fiber (g) |
|
0 |
0 |
0 |
0 |
1 |
|
Total Fat (g) |
|
1 |
2 |
5 |
8 |
3 |
|
Calories from Fat
|
|
11 |
21 |
43 |
72 |
22 |
|
Saturated Fat (g) |
|
1 |
2 |
3 |
5 |
2 |
|
Trans Fat (g) |
|
0.0 |
0.1 |
0.2 |
0.3 |
n/a |
|
Cholesterol |
|
8 |
12 |
22 |
35 |
8 |
|
Cholesterol (%DV) |
|
3 |
4 |
7 |
12 |
3 |
|
Sodium (mg) |
|
118 |
118 |
118 |
118 |
152 |
|
Sodium (%DV) |
|
5 |
5 |
5 |
5 |
6 |
|
Potassium (mg) |
|
383 |
383 |
383 |
383 |
425 |
|
Potassium (%DV) |
|
11 |
11 |
11 |
11 |
12 |
|
Vitamin A (IU) |
|
46 |
92 |
184 |
313 |
490 |
|
Vitamin A (%DV) |
|
1 |
2 |
4 |
6 |
10 |
|
Vitamin C (mg) |
|
2 |
2 |
2 |
2 |
2 |
|
Vitamin C (%DV) |
|
4 |
4 |
4 |
4 |
3 |
|
Vitamin D*
|
|
– |
– |
– |
– |
– |
|
Calcium (mg) |
|
285 |
285 |
285 |
285 |
288 |
|
Calcium (%DV) |
|
29 |
29 |
29 |
29 |
29 |
|
Iron (mg) |
|
0.1 |
0.1 |
0.1 |
0.1 |
0.6 |
|
Iron (%DV) |
|
1 |
1 |
1 |
1 |
3 |
|
Phosphorus (mg)
|
|
223 |
223 |
223 |
223 |
258 |
|
Phosphorus (%DV) |
|
22 |
22 |
22 |
22 |
26 |
|
Magnesium (mg)
|
|
27 |
27 |
27 |
24 |
32 |
|
Magnesium (%DV) |
|
7 |
7 |
7 |
6 |
8 |
|
Vitamin B 12 (mcg) |
|
1.3 |
1.07 |
1.12 |
1.07 |
0.85 |
|
Vitamin B 12 (%DV) |
|
54% |
45% |
47% |
45% |
35% |
|
|
|
*Vitamin D fortified milk can be an excellent source of vitamin D however, levels
in milk vary considerably. Read the food label or contact manufacturer for specific
levels.
*Values are calculated from percent fat and percent solids-not-fat of milk using
minimal California and national standards for Fat-free, 1%, 2% and whole
milk. Actual values may vary.
n/a = data not available.
|