Whole milk nutrition facts per 1 cup (240 ml) serving are as follows:
- Calories: Approximately 150 calories
- Total Fat: 8 grams
- Saturated Fat: 4.5 to 5 grams
- Monounsaturated Fat: About 2 grams
- Polyunsaturated Fat: Around 0.3 grams
- Cholesterol: About 25 to 35 mg
- Sodium: 95 to 120 mg
- Carbohydrates: 12 grams
- Sugars (lactose): 11 to 12 grams
- Protein: 8 grams
- Calcium: Around 25% of the Daily Value (about 280 mg)
- Vitamin D: 10-15% of the Daily Value
- Vitamin B12: 50% of the Daily Value
- Potassium: 6-10% of the Daily Value
- Phosphorus: 20% of the Daily Value
- Riboflavin (Vitamin B2): 30% of the Daily Value
- Vitamin A: About 10% of the Daily Value
- Iodine: 60% of the Daily Value
Milk is about 88% water and contains high-quality proteins, mainly casein (80%) and whey (20%), which provide essential amino acids and support muscle growth and mineral absorption
. This nutrient profile makes whole milk a rich source of energy, fats, proteins, vitamins, and minerals essential for health.
