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Milk is a reservoir of nutrients. Check out nutritional value of milk.

Milk Nutrition Facts

Milk is a reservoir of nutrients and is thus, of prime importance to ingest on a daily basis, so that the body gets all the essential nutrients. Take into consideration the milk nutrition facts and you will definitely begin to believe that milk is next to ‘perfect food’. Milk forms an important component of our diet charts and serves as an excellent source of calcium that makes our bones and teeth strong. It is practically impossible to meet body calcium requirements, without the consumption of milk and other dairy products. Not only is milk a fabulous source of calcium, but it also provides the body with high quality proteins that contain the essential amino acids, which the body is incapable of producing by itself. Milk also helps in meeting the body's requirements for vitamins. One glass of milk contributes about 44% to our daily-recommended vitamins intake. So, make it a part of your routine to drink milk everyday, so as to promote your health fitness.

Nutritional Value of Milk (per 100g)

Energy 252 kJ (60 kcal)
Carbohydrates 5.26 g
Fat 3.25 g
 Saturated 1.865 g
 monounsaturated 0.812 g
 polyunsaturated 0.195 g
Protein 3.22 g
 Tryptophan 0.075 g
 Threonine 0.143 g
- Isoleucine 0.165 g
- Leucine 0.265 g
- Lysine 0.140 g
- Methionine 0.075 g
- Cystine 0.017 g
- Phenylalanine 0.147 g
- Tyrosine 0.152 g
- Valine 0.192 g
- Arginine 0.075 g
- Histidine 0.075 g
- Alanine 0.103 g
- Aspartic acid 0.237 g
- Glutamic acid 0.648 g
- Glycine 0.075 g
- Proline 0.342 g
- Serine 0.107 g
Water 88.32 g
Vitamin A equiv. 28 μg (4%)
Thiamine (vit. B1) 0.044 mg (4%)
Riboflavin (vit. B2) 0.183 mg (15%)
Vitamin B12 0.44 μg (18%)
Vitamin D 40 IU (7%)
Calcium 113 mg (11%)
Magnesium 10 mg (3%)
Potassium 143 mg (3%)
Sodium 43 mg (3%)
 

Dietary Fat
Whole cow’s milk contains around 8 grams of total fat, 5 grams that are saturated and the other 3 grams, unsaturated. Skimmed milk contains around 1 gram of fat, which is why it is recommended by nutritionists, to those who are looking to shed a few pounds.

Protein
Milk, irrespective of fat content, usually contains 8 grams of protein, in the form of whey and casein, which is crucial for cell development and growth. In human milk, whey makes up about 60-80 percent of milk protein, whereas in cow’s milk, whey only accounts for about 20 percent of the whey protein.

Calcium
A cup of milk contains one-third of our suggested daily value, irrespective of the fat content. Calcium, of course, fortifies bones and aids in the prevention of arthritis, bone degeneration and osteoporosis.

Vitamins & Minerals
Many types of milk are extremely nutritious due to the presence of Vitamin D, supplying roughly one-quarter of the daily bodily requirement. There is also about a 25% optional daily value of Vitamin B2 as well. A cup of milk generates one-fifth of the daily recommended quantity of Vitamin B12, which may be lacking in a number of vegetarian diets. Apart from being loaded with calcium, milk is also rich in selenium, phosphorus and potassium.

Carbohydrates
Most varieties of cow’s milk contain nearly 12-13 grams of carbohydrates, which comes from the sugar present in the milk called lactose. The advantages of not consuming skimmed milk is that regular cow’s milk can help alleviate blood pressure issues and can help build insulin tolerance. If in case an individual is a regular consumer of skimmed milk, it might be wise to consume other foods with other natural fats to help cushion the blood sugar spike.

Calories
Although it might be convenient to believe that obese people should consume more of skimmed milk in order to be able to function, it is infact a misconception. The calorie count of a cup of skimmed milk is roughly 2% of the 3.25% of the calories required by the average human. The human body cannot be deprived of the essential calories and thus, even people suffering from health problems or obesity require around 1,500 calories per day in order to function and milk is an extremely important source of calories.

In order to ensure good bone health and a healthy lifestyle, it is necessary to take the right steps in childhood. It is recommended that milk be incorporated in a baby’s diet and is one of the most important foods required for growth, stronger bones, healthier skin and a better lifestyle. Apart from replenishing your body, it also comes with a unique nutrient package that can in fact lessen the chances of the contraction of deadly diseases and augment overall immunity. Hope this article has familiarized you with the facts on milk nutrition.