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Whole Milk

Milk, whole

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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%
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
3.17 mcg
Vitamin D2
Vitamin D3
3.17 mcg
Vitamin D
31%
124 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%
7.93 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
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 (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

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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.

Zero Trans Fat.

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