Nutrients in Milk

Milk is both nutritious and delicious. The nutrients in milk are very high compared to the relatively small number of calories (see nutrient table below). It is a refreshing beverage and can be used as a base for other drinks such as hot chocolate or specialty coffees. Milk is the main ingredient in puddings, custards and mousses and is commonly included in many other recipes such as soups, sauces and batters.

Health Benefits of Milk

A glass of milk contains three of the four nutrients that USDA deems under-consumed by most Americans—calcium, vitamin D and potassium. Thus, the 2010 Dietary Guidelines for Americans recommend that individuals ages nine and older consume three servings of milk, cheese or yogurt each day; those 4 – 8 years should consume 2-1/2 cups each day. One serving of milk is one eight-ounce cup.

Milk produced in California abides by higher nutritional standards, exceeding the federal standards for protein, calcium and other nutrients. California milk producers accomplish this by fortifying milk with nonfat milk solids, which improves taste and adds additional nutritional benefits. This is important in bridging nutrient shortfalls, specifically calcium, and especially among our children and adolescent population. Specific levels of nutrients in California milk can be assessed by contacting the manufacturer or by reading the label.

There are no sugars added to fat-free, low-fat, reduced fat or whole milk. The sugars listed in these tables refer to the natural sugars (primarily lactose) found in milk as it comes out of the cow. The nutrient content of chocolate and other flavored milk is similar to that of unflavored milk with the addition of sugar or a sugar substitute. If sugar or high-fructose corn syrup is used, it generally adds about 13 grams of sugars (about 60 calories per cup).

All of the nutrient values in the table below are taken from the USDA National Nutrient Database for Standard Reference. However, values will vary between manufacturers. For the most accurate values, contact the manufacturer.