Whole Milk

Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup (244g)

Amount per serving

Calories

149

% Daily Value *

Total Fat 8g

10%

Saturated Fat 4.6g

23%

Trans Fat

Cholesterol 24mg

8%

Sodium 105mg

5%

Total Carbohydrate 11.7g

4%

Dietary Fiber 0g

0%

Total Sugars 12.3g

Protein 7.7g

Vitamin D 5 IU

1%

Calcium 276mg

21%

Iron 0mg

0%

Potassium 322mg

7%

*

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.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

9%

0.11 mg

Riboflavin

32%

0.41 mg

Niacin

1%

0.22 mg

Pantothenic Acid

18%

0.91 mg

Vitamin B6

5%

0.09 mg

Folate

12.2 mcg

Folic Acid

0 mcg

Food Folate

12.2 mcg

Fortified Folate

12.2 mcg

Choline

6%

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

8%

395 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

1%

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

0.24 mcg

Vitamin D2

Vitamin D3

0.24 mcg

Vitamin D

1%

4.88 IU

Vitamin K

1%

0.73 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

21%

276 mg

Iron

0%

0.07 mg

Magnesium

6%

24.4 mg

Phosphorus

16%

205 mg

Potassium

7%

322 mg

Sodium

5%

105 mg

Zinc

8%

0.9 mg

Copper

7%

0.06 mg

Manganese

0%

0.01 mg

Selenium

16%

9.03 mcg

Fluoride

Iodine

Fat

10%

7.98 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

8%

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

4%

11.7 g

Fibre

0%

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 (244g)
  • 1 fl oz (30.5g)
  • 1 quart (976g)
  • 1 tbsp (15.25g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Vitamin B12
  • 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

Essential Amino Acids

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

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.

† - Not adjusted for digestibility. See the tables here for reference.

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.


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