 | The following charts summarize the nutrition content of common milk and dairy products, and provide the percent Recommended Dietary Allowance (RDA) or Daily Value (DV) met by each nutrient in the product. |
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| For many years, California has maintained standards for fluid milk that meet or exceed the federal standards. This has been accomplished through the fortification of milk with non-fat milk solids, which offers improved taste in addition to nutritional benefits. |
| 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.
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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. Click here to see additional footnotes.
n/a = data not available. |
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| Milk Beverages Mixes | Hot Chocolate
1 oz pkt | | | Calories | 107 | | | Protein (g) | 2 | | | Carbohydrate (g) | 23.7 | | | Fat (g) | 1.1 | | | Saturated Fat (g) | 1 | | | Cholesterol (mg) | 1 | | | Sodium (mg) | 126 | | | Vit A (RE) | 3 | | | Vit A % RDA | - | | | Vit C (mg) | 0.04 | | | Vit C % RDA | - | | | Folate (mcg) | 0.38 | | | Folate % RDA | - | | | Calcium (mg) | 76 | | | Calcium % RDA | 6 | | | Magnesium (mg) | 20 | | | Magnesium % RDA | 5 | | | Zinc (mg) | 0.36 | | | Zinc % RDA | 2 | | | Phosphorus (mg) | 90 | | | Phosphorus % RDA | 7 | | | Iron (mg) | 0.43 | | | Iron % RDA | - | |
Yogurt (1 cup) | Yogurt, fruit, fat-free | Plain
low-fat | Fruit
low-fat | Frozen
low-fat | Yogurt, fruit, low-fat w/ low-cal sweetener | | Calories | 233 | 144 | 231 | 247 | 238 | | Protein (g) | 11 | 12 | 10 | 9 | 11 | | Carbohydrate (g) | 47 | 16 | 43 | 44 | 42 | | Fat (g) | 0.5 | 4 | 2 | 5 | 3.2 | | Saturated Fat (g) | 0.3 | 2.3 | 1.6 | 2.9 | 2.1 | | Cholesterol (mg) | 5 | 14 | 10 | 18 | 14 | | Sodium (mg) | 142 | 159 | 133 | 118 | 132 | | Vit A (RE) | 5 | 36 | 25 | 48 | 297 | | Vit A %DV | 0.3 | 4 | 4 | 5 | 20 | | Vit C (mg) | 2 | 2 | 1 | 1 | 2 | | Vit C %DV | 3 | 3 | 2 | 2 | 3 | | Folate (mcg) | 22 | 25 | 21 | 18 | 23 | | Folate %DV | 6 | 12 | 10 | 9 | 6 | | Calcium (mg) | 372 | 415 | 345 | 304 | 345 | | Calcium %DV | 37 | 32 | 26 | 23 | 35 | | Magnesium (mg) | 37 | 40 | 33 | 30 | 36 | | Magnesium %DV | 9 | 9 | 8 | 7 | 9 | | Zinc (mg) | 1.8 | 2 | 1.7 | 1.5 | 1.9 | | Zinc %DV | 12 | 13 | 11 | 10 | 12 | | Phosphorus (mg) | 292 | 326 | 271 | 238 | 302 | | Phosphorus %DV | 29 | 25 | 21 | 19 | 30 | | Iron (mg) | 0.2 | 0.2 | 0.2 | 0.1 | 0.2 | | Iron %DV | 1 | - | - | - | 1 | | Vitamin B 12 (mcg) | 1.15 | 1.37 | 1.18 | NA | 1.18 | | Vitamin B 12 (%DV) | 48% | 57% | 49% | NA | 49% |
Cheese (1 oz) | American | Cheddar | Mozzarella | Parmesan, 1 T. | Swiss | | Calories | 106 | 114 | 80 | 23 | 107 | | Protein (g) | 6.3 | 7.1 | 5.5 | 2.1 | 8.1 | | Carbohydrate (g) | 0.5 | 0.4 | 0.6 | 0.2 | 1 | | Fat (g) | 8.9 | 9.4 | 6.1 | 1.5 | 7.8 | | Saturated Fat (g) | 5.6 | 6 | 3.7 | 1 | 5 | | Cholesterol (mg) | 27 | 30 | 22 | 4 | 26 | | Sodium (mg) | 406 | 176 | 106 | 93 | 74 | | Vit A (RE) | 82 | 86 | 68 | 9 | 72 | | Vit A % RDA | 8 | 9 | 7 | 1 | 7 | | Vit C (mg) | 0 | 0 | 0 | 0 | 0 | | Vit C % RDA | 0 | 0 | 0 | 0 | 0 | | Folate (mcg) | 2 | 5 | 2 | 0 | 2 | | Folate % RDA | 1 | 2 | 1 | 0 | 1 | | Calcium (mg) | 124 | 204 | 147 | 69 | 272 | | Calcium % RDA | 9 | 16 | 11 | 5 | 21 | | Magnesium (mg) | 6 | 8 | 5 | 3 | 10 | | Magnesium % RDA | 1 | 2 | 1 | - | 2 | | Zinc (mg) | 0.85 | 0.88 | 0.63 | 0.16 | 1.11 | | Zinc % RDA | 6 | 6 | 4 | 1 | 7 | | Phosphorus (mg) | 211 | 145 | 105 | 40 | 171 | | Phosphorus % RDA | 16 | 11 | 8 | 3 | 14 | | Iron (mg) | 0.11 | 0.19 | 0.05 | 0.05 | 0.05 | | Iron % RDA | - | - | - | - | - | | Vitamin B 12 (mcg) | NA | 0.24 | 0.23 | 0.11 | 0.95 | | Vitamin B 12 (%DV) | NA | 10% | 10% | 5& | 4% |
Soups (1 cup, prepared with milk) | Clam Chowder | Cream of Potato | | | Calories | 163 | 148 | | | Protein (g) | 9.5 | 5.8 | | | Carbohydrate (g) | 16.6 | 17.2 | | | Fat (g) | 6.6 | 6.5 | | | Saturated Fat (g) | 3 | 3.8 | | | Cholesterol (mg) | 22 | 22 | | | Sodium (mg) | 992 | 1060 | | | Vit A (RE) | 40 | 67 | | | Vit A % RDA | 4 | 7 | | | Vit C (mg) | 4 | 1 | | | Vit C % RDA | 6 | 2 | | | Folate (mcg) | 10 | 9 | | | Folate % RDA | 5 | 4 | | | Calcium (mg) | 187 | 238 | | | Calcium % RDA | 14 | 18 | | | Magnesium (mg) | 23 | 17 | | | Magnesium % RDA | 5 | 4 | | | Zinc (mg) | 0.80 | 0.68 | | | Zinc % RDA | 5 | 4 | | | Phosphorus (mg) | 157 | 160 | | | Phosphorus % RDA | 12 | 12 | | | Iron (mg) | 1.48 | 0.54 | | | Iron %RDA | - | - | | | Vitamin B 12 (mcg) | 12.1 | 0.5 | | | Vitamin B 12 (%DV) | 500% | 21% | |
Desserts (1/2 cup, prepared with milk) | Pudding
low-fat milk | Custard
low-fat milk | Ice Cream, Vanilla | Low-fat Ice Cream | Sherbet | | Calories | 149 | 148 | 132 | 92 | 127 | | Protein (g) | 4.6 | 5.5 | 2.3 | 2.5 | 1.2 | | Carbohydrate (g) | 27.8 | 23.6 | 15.5 | 15 | 27.3 | | Fat (g) | 2.8 | 3.7 | 7.3 | 2.8 | 1.7 | | Saturated Fat (g) | 1.6 | 1.9 | 4.5 | 1.7 | 1 | | Cholesterol (mg) | 9 | 74 | 29 | 9 | 4 | | Sodium (mg) | 418 | 200 | 53 | 56 | 24 | | Vit A (RE) | 56 | 74 | 77 | 31 | 19.5 | | Vit A % RDA | 6 | 7 | 8 | 3 | 19 | | Vit C (mg) | 1 | 1 | 0 | 1 | 1 | | Vit C % RDA | 2 | 2 | 0 | 2 | 2 | | Folate (mcg) | 6 | 10 | 3 | 4 | 7 | | Folate % RDA | 3 | 5 | 1 | 2 | 3 | | Calcium (mg) | 153 | 197 | 85 | 92 | 44 | | Calcium % RDA | 13 | 15 | 7 | 8 | 4 | | Magnesium (mg) | 27 | 26 | 9 | 10 | 7 | | Magnesium % RDA | 6 | 6 | 2 | 2 | 2 | | Zinc (mg) | 0.62 | 0.70 | 0.45 | 0.29 | 0.65 | | Zinc % RDA | 4 | 5 | 3 | 2 | 4 | | Phosphorus (mg) | 353 | 176 | 69 | 72 | 34 | | Phosphorus % RDA | 28 | 14 | 5 | 6 | 3 | | Iron (mg) | 0.22 | 0.34 | 0.06 | 0.07 | 0.15 | | Iron % RDA | - | - | - | - | - | | |
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