Dairy & Eggs
Milk
Overview
Why drink whole milk?
Whole milk is an easy, affordable package of complete protein, calcium and B vitamins in a form most people already drink daily. At 61 kcal per 100 g it is modest in calories, though the 3.25% milkfat brings some saturated fat along with the nutrients.
Good to know: Whole milk carries 1.87 g of saturated fat per 100 g (9% DV), so if you drink it by the glass, lower-fat versions are worth considering; and milk's calcium can interfere with the absorption of certain antibiotics.
Calcium for bones
Whole milk supplies 113 mg of calcium per 100 g, about 9% of the Daily Value, supporting the mineral structure of bones and teeth.
Complete protein
With 3.15 g of protein per 100 g, milk provides all the essential amino acids the body uses to maintain and repair muscle tissue.
B12 and riboflavin
Per 100 g it covers 19% of the Daily Value for vitamin B12 and 13% for riboflavin, both needed for energy metabolism and healthy red blood cells.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in whole milk?
Calories
61kcal
Protein
3.1g
Carbs
4.8g
Fat
3.3g
Fiber
0g
Sugars
5g
Minerals
- Calcium113 mg9%
- Iron0.03 mg0%
- Magnesium10 mg2%
- Phosphorus84 mg7%
- Potassium132 mg3%
- Sodium43 mg2%
- Zinc0.37 mg3%
- Copper0.03 mg3%
- Selenium3.7 µg7%
Vitamins
- Vitamin A46 µg5%
- Vitamin D1.3 µg7%
- Vitamin E0.07 mg0%
- Vitamin K0.3 µg0%
- Thiamin (B1)0.05 mg4%
- Riboflavin (B2)0.17 mg13%
- Niacin (B3)0.09 mg1%
- Vitamin B60.04 mg2%
- Folate5 µg1%
- Vitamin B120.45 µg19%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
Side by side, per 100 g
Milk vs Soy Milk
| Nutrient | Milk | Soy Milk |
|---|---|---|
| Calories | 61 kcal | 33 kcal |
| Protein | 3.1 g | 2.9 g |
| Fat | 3.3 g | 1.6 g |
| Saturated fat | 1.9 g | 0.21 g |
| Sugars | 5 g | 0.41 g |
| Fiber | 0 g | 0.5 g |
| Calcium | 113 mg | 124 mg |
| Iron | 0.03 mg | 0.46 mg |
| Magnesium | 10 mg | 16 mg |
| Potassium | 132 mg | 120 mg |
| Vitamin E | 0.07 mg | — |
| Vitamin D | 1.3 µg | 1.2 µg |
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Source: USDA FoodData Central, “Milk, whole, 3.25% milkfat, with added vitamin D” (SR Legacy, FDC ID 171265).View the USDA record ↗ (opens in a new tab).