Whole Milk Nutrition Facts


100 grams of Whole Milk contain 61 calories, the 3% of your total daily needs.

100 grams of Whole Milk contain 4.8 grams of carbohydrates, is fiber-free, 3.15 grams of protein, 43 milligrams of sodium, and 88.13 grams of water

Whole Milk have 10 milligrams of Cholesterol and 3.25 grams of fat.

It also contains some important vitamins you can see below: Vitamin A (162 IU), Vitamin B-9 (5 mg) or Vitamin D (1.3 µg).

Nutrients in Whole Milk

Energy

61 kcal

An average adult needs 2,000 calories per day, so you may have 61 calories from 100 grams of Whole Milk, the 3% of your total daily needs.

Carbohydrates

4.8 gr

100 grams of Whole Milk contain 4.8 grams of carbohydrates, the 2% of your total daily needs.

Sugars

5.05 mg

100 grams of Whole Milk contain 5.05 grams of sugars.

Dietary fiber

0 g

Whole Milk is fiber-free

Sodium

43 mg

100 grams of Whole Milk contain 43 milligrams of Sodium, the 3% of your total daily needs.

Water

88.13 g

100 grams of Whole Milk contain 88.13 grams of water, the 88.1% of the total weight.

Protein

3.15 g

100 grams of Whole Milk contain 3.15 grams of protein, the 6% of your total daily needs.
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How many vitamins in Whole Milk

Numerous studies have shown the health benefits and effectiveness of vitamins in the diet. It's really important to know what vitamins, from what sources and in what doses are the best to keep your immune health in top shape.

Vitamin A (162 IU), Vitamin B-9 (5 mg) and Vitamin D (1.3 µg) are some of the vitamins present in Whole Milk.

Vitamin A

162 IU

Vitamin A is a fat-soluble vitamin whose absorption goes through the digestion process. Subsequently, this vitamin can be used for body functions or sent for storage in the liver and fat cells. 162 IU of Vitamin A can be found on every 100 grams of Whole Milk, the 5% of the total daily recommended Vitamin A intake.

Vitamin B-12

0.45 µg

B12 was initially discovered as a treatment for pernicious anemia. It plays a big role to maintain the body’s central nervous system and helps in the formation of red blood cells. 0.45 micrograms of Vitamin B12 can be found on every 100 grams of Whole Milk, the 8% of the total daily recommended Vitamin B12 intake.

Vitamin D

1.3 µg

Vitamin D, often referred to as the "sunshine vitamin", has several important functions: reducing your chance of developing heart disease or multiple sclerosis. Also reduce your likelihood of developing the flu. 1.3 micrograms of Vitamin D can be found on every 100 grams of Whole Milk, the 13% of the total daily recommended Vitamin D intake.

Vitamin E

0.07 mg

The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer. In 100 grams of Whole Milk, you can find 0.07 milligrams of Vitamin E. It provides the 0% of the daily recommended value for the average adult.

Vitamin K

0.3 µg

Low levels of vitamin K can raise the risk of excessive bleeding. For this reason, Vitamin K is perhaps best known for its role in the blood clotting process. It is also absolutely essential to preventing heart disease and building strong bones. In 100 grams of Whole Milk, you can find 0.3 micrograms of Vitamin K. It provides the 0% of the daily recommended value for the average adult.

Vitamin B-1

0.04 mg

Vitamin B1 was the first B vitamin discovered. Some studies have suggested vitamin B1 supplementation to treat Alzheimer's disease, Heart failure and Certain brain disorders common in people with alcoholism. 0.04 milligrams of Vitamin B1 can be found on every 100 grams of Whole Milk, the 3% of the total daily recommended Vitamin B1 intake.

Vitamin B-2

0.16 mg

Vitamin B2 is one of the most widely distributed water-soluble vitamins, meaning the body does not store it. Riboflavin plays an important role in the protection of cell constituents from oxidative damage and reduction of tiredness and fatigue. 0.16 milligrams of Vitamin B2 can be found on every 100 grams of Whole Milk, the 9% of the total daily recommended Vitamin B2 intake.

Vitamin B-3

0.08 mg

Also known as niacin, Vitamin B3 is a water-soluble nutrient that is part of the B vitamin family. It is essential for the metabolism of carbohydrates and fats. It also helps to lower harmful cholesterol while raising good cholesterol. 0.08 milligrams of Vitamin B3 can be found on every 100 grams of Whole Milk, the 0% of the total daily recommended Vitamin B3 intake.

Vitamin B-5

0.37 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Whole Milk contains 0.37 milligrams of Vitamin B-5, that’s the 4% of the daily recommended value for an adult.

Vitamin B-9

5 µg

Folic acid (Vitamin B9), also known as folate, is a vital component for normal development, growth, reproduction, and function of all cells. Folic acid also plays a crucial role in all processes that depend on cell division. In 100 grams of Whole Milk, you can find 5 micrograms of Vitamin B9. It provides the 1% of the daily recommended value for the average adult.
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Minerals in Whole Milk

Minerals are essential nutrients that are needed in small amounts to keep you healthy. Keep in mind that your body does not make minerals.Find here minerals needed to perform other nutrients their functions in your body.

Some of the minerals found in Whole Milk are: Potassium (132 mg), Calcium (113 mg) and Phosphorus (84 mg).


Calcium

113 mg

Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones. 100 grams of Whole Milk contains 113 milligrams of calcium, that’s the 11% of the daily recommended value for an adult.

Iron

0.03 mg

Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-. 0.03 milligrams of iron can be found on every 100 grams of Whole Milk, the 0% of the total daily recommended iron intake.

Potassium

132 mg

Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension. 100 grams of Whole Milk contains 132 milligrams of potassium, that’s the 3% of the daily recommended value for one person.

Magnesium

10 mg

Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system. 10 milligrams of magnesium can be found on every 100 grams of Whole Milk, the 3% of the total daily recommended magnesium intake.

Phosphorus

84 mg

Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body. In 100 grams of Whole Milk, you can find 84 milligrams of phosphorus. It provides the 8% of the daily recommended value for the average adult.

Sodium

43 mg

Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves. 43 milligrams of sodium can be found on every 100 grams of Whole Milk, the 3% of the total daily recommended sodium intake.

Zinc

0.37 mg

Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV). In 100 grams of Whole Milk, you can find 0.37 milligrams of zinc. It provides the 2% of the daily recommended value for the average adult.

Copper

0.02 mg

The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume. 100 grams of Whole Milk contains 0.02 milligrams of copper, that’s the 1% of the daily recommended value for a person.

Manganese

0.004 mg

Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body. In 100 grams of Whole Milk, you can find 0.004 milligrams of manganese. It provides the 0% of the daily recommended value for the average adult.

Selenium

3.7 µg

Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system. 3.7 micrograms of selenium can be found on every 100 grams of Whole Milk, the 5% of the total daily recommended selenium intake.
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Calories in Whole Milk

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 3% of your total daily needs from 100 grams of Whole Milk (61 calories / 100 grams).

Calories

61 Kcal

There are various gender and age groups to calculate the average Kcal intake per day.
A Moderately Active men aged 15 to 45 years needs between 2,600 and 2,800 calories daily, while men aged 46 to 65 need 2,400 calories and aged 66 to 76+ need between 2,000 and 2,200.

Fats and Cholesterol

Total Fat

3.25 g

100 grams of Whole Milk contain the 5% of your total daily needs: 3.25 grams of total fat.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

10 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

You should limit the total fat intake to between 25 to 35 percent of total calories with only 7 percent coming by way of saturated fats (no more than 15 gr. of saturated fat a day).

Saturated Fat

1.86 g

100 grams of Whole Milk contain the9 of your total daily needs saturated fat, exactly 1.86 grams.

Monounsaturated fatty acids

0.81 g

Polyunsaturated fatty acids

0.19 g

Data Facts Table of Whole Milk

  per 100gr Daily value
NUTRIENTS
Energy 61 kcal 3 %
Total fat 3.25 g 5 %
Carbohydrates 4.8 gr 2 %
Cholesterol 10 mg 3 %
Sodium 43 mg 3 %
Water 88.13 mg 88.1 %
Protein 3.15 g 6 %
VITAMINS
Vitamin A 162 IU 5 %
Vitamin B-6 - -
Vitamin B-12 0.45 mg 8 %
Vitamin C - -
Vitamin D 1.3 mg 13 %
Vitamin E 0.07 mg 0 %
Vitamin K 0.3 mg 0 %
Vitamin B-1 0.04 µg 3 %
Vitamin B-2 0.16 mg 9 %
Vitamin B-3 0.08 mg 0 %
Vitamin B-5 0.37 mg 4 %
Vitamin B-9 5 mg 1 %
MINERALS
Calcium 113 mg 11 %
Iron - -
Potassium 132 mg 3 %
Phosphorus 84 mg 8 %
Sodium 43 mg 3 %
Zinc 0.37 mg 2 %
Copper 0.02 mg 1 %
Fluorine - -
Manganese 0.004 mg 0 %
Selenium 3.7 µg 5 %