Read about the nutrition facts, health benefits, nutritional value and calories found in Milk

Milk Nutrition

There would hardly be any man or woman in the world who doesn’t know or hasn’t heard of milk. It is one of the basic necessities of mammals, in particular. Milk is actually the white liquid secreted by the mammary glands of mammals to feed newborn babies of animals and human beings, since it is very essential for the survival of the newborn. Since ancient times, humans have domesticated cattle for their milk due to its ability of providing all the necessary nutrients required by the body. Apart from cattle, other livestock, such as camel, buffalo, donkey, goat, horse, sheep, reindeer, and yak are also reared for dairy products. Amongst these various sources of milk, cow’s milk is the most widely used form. Cow’s milk is low in fat and makes an ideal drink for growing children. For all you guys who have been running from milk for all these years, milk has lots of health benefits, ranging from weight loss to muscle gain to reduction of heart attack. These nutritional advantages are achieved either directly from milk or its products, like cheese, butter, curd, clarified butter or ghee, dairy whitener, ice cream, flavored milk, cottage cheese or paneer, milk sweets, and so on. Some of the many benefits of consuming this life-giving nectar are listed in the sections below.



The use of cow’s milk is ancient, probably dating back to as early as 6,000 - 8,000 BC. It is believed that milk was so rare and sacred in ancient Egypt that milk and other dairy products were only consumed by wealthy people who could afford them. With the beginning of the 5th century AD, the milk of cows and sheep began gaining popularity in Europe, but it wasn’t until the 14th century that the demand for cow’s milk started replacing sheep’s milk. In the 17th century, European settlers brought dairy cows to America. Milk pasteurization began in the late 19th century, but a more refined technique, ultra-high temperature pasteurization, was introduced only in the mid-20th century. Currently, India is the world’s leading producer and consumer of cattle and buffalo milk.


Health Benefits of Milk


  • Milk is an excellent source of calcium which helps in protecting the body from major chronic ailments, such as cancerous chemicals, bone loss, arthritic condition, migraine headaches, pre-menstrual syndrome, obesity in children, and facilitates in losing unwanted fats.

  • By providing sufficient amounts of protein, milk facilitates in optimum growth and body repair and maintenance for adults without looking for alternative sources of protein, especially for vegetarians.

  • Milk contains several essential vitamins that are necessary for vital functions of the body. While riboflavin and vitamin B12 help in energy production and proper nerve functioning, vitamin B prevents anemia and helps in the production of red blood cells. Additionally, riboflavin provides cardiovascular benefits, thereby benefiting the heart.

  • A good source of vitamin A, milk is important for the health of epithelial and mucosal tissues which are the body’s first line of defense against invading organisms and toxins.

  • Regular consumption of milk is significant for maintaining excellent dental health, since it protects the enamel surface against acidic substances. As such, young kids should be encouraged to drink milk to reduce the risk of decayed teeth and weak gums.

  • The human body requires replenishment of body fluids at regular intervals, thereby deeming body fluids highly essential. Milk provides good amount of water molecules and is considered the best fluid for rehydration.

  • Milk contains several essential vitamins and minerals that are beneficial for various body functions. Vitamins A and B which are necessary for eyesight and increasing RBC count. Potassium present in milk protects the heart and helps in maintaining blood pressure and proper nerve transmission.

  • The rich amount of iodine found in milk greatly helps in the secretion of essential thyroid hormones, thyroxin. Thyroid hormones are required in metabolism in every cell of the body and hence, play a vital role in virtually all physiological functions. Regular consumption of milk prevents iodine deficiency which can otherwise have a devastating impact on your health and well-being.

  • Studies reveal that women with regular intake of milk have lowered risks of developing breast cancer as compared to women with lowest average milk intake.


Milk Nutrition Facts

Amount: 1 cup

Weight: 256 g

Basic Components

8.2 g


226 g


1.8 g


26 mg


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

12 g


13 g

Fats & Fatty Acids

Total Fat

8.3 g

Saturated Fat

4.8 g

Monounsaturated Fat

2.1 g

Polyunsaturated Fat

499 mg

Omega-3 Fatty Acids

192 mg

Omega-6 Fatty Acids

307 mg


Vitamin A

261 IU

Vitamin D

102 IU

Vitamin E

154 mcg

Vitamin K

0.51 mcg


113 mcg


468 mcg


274 mcg

Vitamin B6

92 mcg


13 mcg

Vitamin B12

1.1 mcg

Pantothenic Acid

927 mcg

36.6 mg
1.5 mg

289 mg


77 mcg


26 mg


233 mg


366 mg


102 mg


1 mg


28 mcg


7.7 mcg


9.5 mcg


How many calories in milk (per 100 gm)

Milk has about 60 calories per 100 gm of weight.


How to Buy Milk


  • While purchasing milk, always check the “sell-by” date printed on the package to check the shelf life of the product.

  • Smell the top of the container to check if milk doesn't smell of spoilage that could have been caused by being stored for a longer period of time outside the refrigerator.

  • Always select fresh milk from the coldest part of the refrigerator case, which are usually the lower sections.


Milk Storage Tips


  • Milk should always be refrigerated as higher temperatures can cause it to turn sour quickly.

  • The milk container should always be sealed or closed while storing in the refrigerator to prevent milk from absorbing the aromas of other foods placed close-by.

Do not store milk in the refrigerator door as this will expose milk to excessive heat each time the refrigerator is opened and closed.

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