MILK Nutrition per 100g, 1 cup (whole, skimmed, semi-skimmed) (2023)

Milk is a wholesome food due to its easy digestibility. In addition, milk stimulates the absorption of nutrients from other foods. What is special about the milk content? Let's find out!

  • Süße, nahrhafte Milch – mehr als 120 verschiedene Zutaten
    • nutritional information
    • How much fat does whole milk contain?
  • Skimmed milk (0.1% fat) Nutrition information
  • Nutrition information for skimmed milk (2% fat).
  • How much calcium is in milk?
  • How much protein is in milk?
  • How many carbohydrates does milk contain?

Sweet, nutritious milk - more than 120 different ingredients

Every year, more than 500 million liters of milk are drunk worldwide, the consumption of which contributes to the diversity of food and improves the taste of other products. Milk has healing and prophylactic properties. The main value of milk in nature is to provide nutrients to the newborn.

The nutritional and biological value of milk is higher than that of other naturally occurring products. It contains more than 120 different components, including 20 amino acids, 64 fatty acids, 40 minerals, 15 vitamins, dozens of enzymes, etc. Therefore, the most important task of the producers is to preserve the milk's natural properties and deliver it unaltered. to a consumer.

With that in mind, whole milk is the best option as it is difficult to heat. You can't keep it for long, but the benefits are all there.

Milk contains up to 1% inorganic substances, that is more than 50 elements. The most important are calcium, phosphorus, magnesium, potassium, sodium, chlorine and sulfur.

Trace elements in milk (iron, copper, silicon, selenium, tin, chromium, lead, etc.) are associated with the shells of fat globules (Fe, Cu), casein and whey proteins (Fe, Cu, Zn, Mn, Al), I , Se etc. .). These elements are stored in enzymes and vitamins. They ensure the build-up and activity of vital hormones that are necessary for metabolism in the body.

Milk contains all the essential vitamins, but some in insufficient quantities. The vitamin content depends on the season, the animal breed, the quality of the feed, and the storage and processing conditions of the milk. Therefore, whole milk contains the most vitamins because it cannot be pasteurized or sterilized.

Nutritional Information (Glycemic Index = 32)

name of the nutrientContent per 1 cupStore per 100 grDaily intake rate*
Proteine8,0 g3,2 gr6,9 %
Fett8,3 g3,3 gr12,2 %
carbohydrates12,0 g4,8 gr3,7 %
Zucker12,8 gr5,1 g20,4 %
Kalzium283 mg113 mg11,3 %
Eisen75 μg30 µg0,2 %
Magnesium25 mg10 mg3,1 %
Phosphor210 mg84 mg12,0 %
Potassium330 mg132 mg2,8 %
Sodium107 mg43 mg1,9 %
Zink925 µg370 μg4,7 %
Vitamin A115 μg46 μg6,5 %
Vitamin B1115 μg46 μg4,2 %
Vitamin B2422 μg169 μg15,4 %
Vitamin B3 (PP)222 μg89 μg0,6 %
Vitamin B690 µg36 μg2,7 %
Vitamin B913 μg5 µg1,3 %
Vitamin B121,3 μg0,5 μg20,8 %
Vitamin C
Vitamin-D0,25 μg0,1 μg0,7 %
Vitamin K0,75 μg0,3 μg0,3 %
fatty acids, saturated4,68 gr1,87 gAs low as possible
Fatty acids, monounsaturated2,02 g0,81 g2,7 %
Fatty acids, polyunsaturated0,48 g0,19 g1,6 %
cholesterol25 mg10 mg3,3 %

* Outside the USDA

How much fat does whole milk contain?

The fat content in whole milk is 2.8% to 5%. Milk fat consists of a complex mixture of glycerides. Of the several thousand triglycerides in milk fat, most are polyacids, giving the fat a relatively low melting point and an even consistency.

Sweet milk is considered the thickest, since its content is not artificially reduced.

Palmitic acid, myristic acid and stearic acid (60-75%) predominate in the saturated acids, and oleic acid (approx. 30%) in the unsaturated. In summer, the content of stearic and oleic acids increases, but in winter - myristic and palmitic acids. These acids have very valuable biological properties. serve for cell formation and cell growth.

Skimmed Milk (0.1% Fat) Nutritional Values ​​(Glycemic Index = 25)

Factors that determine quality are related to the processing of the milk, which takes place immediately after milking. It is filtered and cooled to the lowest possible positive temperatures. Timely cooling of milk will help extend the shelf life of the product. In factories, milk is checked for organoleptic indicators, acidity and fat content. Accepted milk is cleaned of mechanical impurities, and then normalized with fat.

Skimmed milk breaks down lactose with the formation of carbon dioxide and acids – formic acid, lactic acid, acetic acid, etc. By denaturing the protein shells of fat globules, fat burning occurs.

Inadequate heat treatment leads to incomplete inactivation of milk enzymes that cause undesirable biochemical processes in milk and milk products. The result can be a reduction in quality, taste and nutritional value. Therefore, you should only buy milk from authorized stores and supermarkets.

In any case, modern technologies allow manufacturers to adjust the fat content at will. You can find milk that fits your diet. It can even be 0.1% fat. Of course, this also results in a lower calorie count.

name of the nutrientContent per 1 cupStore per 100 grDaily intake rate*
Protein8,5 gr3,4 gr7,4 %
Fett0,3 g0,1 g0,4 %
carbohydrates12,3 gr4,9 g3,8 %
Zucker12,0 g4,8 gr19,2 %
calcium510 mg204 mg20,4 %
Eisen100,040 μg0,2 %
Magnesium28 mg11 mg3,4 %
Phosphor252 mg101 mg14,4 %
Potassium415 mg166 mg3,5 %
Sodium130 mg52 mg2,3 %
Zink1000 μg400 µg5,0 %
Vitamin A342 μg137 μg19,6 %
Vitamin B190 µg36 μg3,3 %
Vitamin B2350 μg140 µg12,7 %
Vitamin B3 (PP)220 μg88 μg0,6 %
Vitamin B6100 µg40 μg3,1 %
Vitamin B913 μg5 µg1,3 %
Vitamin B121,0 μg0,4 μg16,7 %
Vitamin C2,5 mg1 mg1,3 %
Vitamin-D3,0 μg1,2 μg8,0 %
Vitamin K
fatty acids, saturated0,300 gr0,120 grAs low as possible
Fatty acids, monounsaturated0,118 g0,047 g0,1 %
Fatty acids, polyunsaturated0,018 g0,007 g0,06 %
cholesterol5 mg2 mg0,7 %

* Outside the USDA

Nutritional Information for Skim Milk (2% Fat) (Glycemic Index = 30)

Skim milk is probably the most popular. The fat content varies, so we assume 2%. It is quite difficult to compare this type of milk with whole milk because the technology used is very similar. This means there is more fat but the vitamins and minerals are at the same level.

The content of skim milk is also close to the total. However, during the heating process, whey proteins are denatured and the milk acquires the taste of a cooked product or the taste of pasteurization. This reduces the amount of calcium due to the formation of poorly soluble calcium phosphate.

name of the nutrientContent per 1 cupStore per 100 grDaily intake rate*
Protein8,3 g3,3 gr7,2 %
Fett5 gr2,0 g7,4 %
carbohydrates12,0 g4,8 gr3,7 %
Zucker13 gr5,0 g20,0 %
calcium300 mg120 mg12,0 %
Eisen50 μg20 µg0,1 %
Magnesium28 mg11 mg3,4 %
Phosphor230 mg92 mg13,1 %
Potassium350 mg140 mg2,9 %
Sodium118 mg47 mg2,0 %
Zink950 µg380 μg4,8 %
Vitamin A70 μg28 μg4,0 %
Vitamin B198 μg39 µg3,5 %
Vitamin B2463 μg185 μg16,8 %
Vitamin B3 (PP)230 µg92 µg0,7 %
Vitamin B695 µg38 μg2,9 %
Vitamin B913 μg5 µg1,3 %
Vitamin B121,3 μg0,5 μg20,8 %
Vitamin C500 μg200 µg0,3 %
Vitamin-D3,0 μg1,2 μg8,0 %
Vitamin K0,5 μg0,2 μg0,2 %
fatty acids, saturated3,13 g1,25 grAs low as possible
Fatty acids, monounsaturated1,40 gr0,56 g1,8 %
Fatty acids, polyunsaturated0,18 g0,07 g0,6 %
cholesterol20 mg8 mg2,7 %

* Outside the USDA

How much calcium is in milk?

Calcium salts are of great importance not only for humans, but also for milk processing. For example, insufficient amount of calcium salts in cheese production leads to slow rennet coagulation of milk, and their excess can lead to coagulation of milk proteins during sterilization. About 22% of all milk calcium is bound to casein. the rest consists of salts.

1 liter of milk contains 1.2 g of calcium, which is necessary for building bones and regulating blood pressure.

The difference between whole milk and skim milk in calcium content is actually negligible. With whole milk it can even be a little more. However, as mentioned earlier, whole milk is better as the calcium is stored as is and does not precipitate.

Magnesium has the same function as calcium and is found in the same salts in milk. Sodium and potassium are present in the form of salts (ions) and are partially bound to the casein and the fat globule shells.

How much protein is in milk?

Proteins are the most valuable part of milk. They make up about 3.2% of the content of whole milk, including 2.7% casein, 0.4% albumin and 0.12% globulin. In the case of skimmed milk, the amount is slightly lower at 3%, which is not significant.

Milk proteins contain all the essential amino acids and are absolutely valuable.

Casein refers to complex phosphoprotein proteins and is in the form of a calcium salt (calcium caseinate). It gives a milky white color. Whey proteins are the most biologically valuable and nutritionally important part of milk proteins due to their content of essential amino acids (lysine, tryptophan, methionine, threonine). The most important of these - lactalbumin and lactoglobulin - have a high content of growth and protective substances. In cow's milk, these proteins make up 18% of the total protein.

How many carbohydrates does milk contain?

The carbohydrate content of different types of milk (whole milk or skimmed milk) is almost the same. Lactose (milk sugar) is the most important carbohydrate in milk. Monosaccharides (glucose, galactose, etc.) are contained in it in smaller quantities.

The disaccharide lactose is the most important source of energy for biochemical processes in the body (it accounts for about 30% of the energy value of milk). It promotes the absorption of calcium, phosphorus, magnesium and barium.

In milk, lactose is present in the free state as α and p. A very small amount of lactose is bound to other carbohydrates and proteins. Lactose slowly penetrates through the intestinal wall and enters the bloodstream. Therefore, it is used as food for lactic acid bacteria that heal the gastric environment.

Milk is therefore one of the most beneficial natural products. It can provide you with many valuable elements and vitamins. In addition, many of them are truly unique. For this reason, almost every diet includes a daily serving of milk. You just can't find anything that could replace it. In addition, there are many dairy products and each one is also unique.


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