Whole Milk Nutrition

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Nutrition Facts

Serving Size

1 cup (244g)

Amount per serving

Calories

149

% Daily Value *

Total Fat 7.9g

Saturated Fat 4.6g

Trans Fat

Cholesterol 24mg

Sodium 105mg

Total Carbohydrate 11.7g

Dietary Fiber 0g

Total Sugars 12.3g

Protein 7.7g

Vitamin D 124 IU

Calcium 276mg

Iron 0mg

Potassium 322mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

0.11 mg

Riboflavin

32%

0.41 mg

Niacin

0.22 mg

Pantothenic Acid

18%

0.91 mg

Vitamin B6

0.09 mg

Folate

12.2 mcg

Folic Acid

0 mcg

Food Folate

12.2 mcg

Fortified Folate

12.2 mcg

Choline

34.9 mg

Betaine

1.46 mg

Vitamin B12

46%

1.1 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

12%

112 mcg

Retinol

110 mcg

Beta Carotene

17.1 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

395 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

0.17 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

3.17 mcg

Vitamin D2

—

Vitamin D3

3.17 mcg

Vitamin D

31%

124 IU

Vitamin K

0.73 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

21%

276 mg

Iron

0.07 mg

Magnesium

24.4 mg

Phosphorus

16%

205 mg

Potassium

322 mg

Sodium

105 mg

Zinc

0.9 mg

Copper

0.06 mg

Manganese

0.01 mg

Selenium

16%

9.03 mcg

Fluoride

—

Iodine

—

Fat

10%

7.93 g

Saturated Fat

23%

4.55 g

Butyric Acid

0.18 g

Caproic Acid

0.18 g

Caprylic Acid

0.18 g

Capric Acid

0.18 g

Lauric Acid

0.19 g

Tridecylic Acid

0 g

Myristic Acid

0.73 g

Pentadecylic Acid

0 g

Palmitic Acid

2.02 g

Margaric Acid

0 g

Stearic Acid

0.89 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

1.98 g

Myristoleic Acid

0 g

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

1.98 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.48 g

9,12-octadecadienoic Acid

0.29 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.18 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

24.4 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

15%

7.69 g

Tryptophan

0.1 g

Threonine

0.33 g

Isoleucine

0.4 g

Leucine

0.73 g

Lysine

0.64 g

Methionine

0.2 g

Cystine

0.05 g

Phenylalanine

0.4 g

Tyrosine

0.39 g

Valine

0.5 g

Arginine

0.22 g

Histidine

0.23 g

Alanine

0.26 g

Aspartic Acid

0.66 g

Glutamic Acid

1.73 g

Glycine

0.15 g

Proline

0.76 g

Serine

0.46 g

Hydroxyproline

—

Carbohydrates

11.7 g

Fibre

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

12.3 g

Added Sugar

—

Sucrose

0 g

Glucose

0 g

Fructose

0 g

Lactose

12.3 g

Maltose

0 g

Galactose

0 g

Sugar Alcohols

—

Starch

—

Calories

149 kcal

Water

215 g

Ash

1.63 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup (244 g)
1 tbsp (15.3 g)
1 quart (976 g)
1 fl oz (30.5 g)

Nutrient Sources ^‡

Excellent source of Riboflavin
Excellent source of Vitamin B12
Excellent source of Vitamin D
Good source of Pantothenic Acid
Good source of Calcium
Good source of Phosphorus
Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Moderate Protein
Moderate Fat
Moderate Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100% ^†

Limiting Amino Acid: Methionine

Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Whole Milk contains 3.2g of protein, which is about the same as 0.5 eggs, 0.1 chicken breasts, or 0.2 cups (61g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

11.7g per 1 cup

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Whole Milk

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡