Milk, buttermilk, fluid
Category: Dairy & Egg Products Characteristics: Whole
Nutrition Highlights
Serving Size
Calories
152
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 73 (47.9%) |
| Carbohydrate | 48 (31.4%) |
| Protein | 31 (20.7%) |
| Total | 152 (100%) |
Serving: 1 cup [245g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 215 (87.9%) |
| Carbohydrate | 12 (4.9%) |
| Fat | 8.1 (3.3%) |
| Protein | 7.9 (3.2%) |
| Ash | 1.7 (0.7%) |
| Total | 245 (100%) |
Serving: 1 cup [245g]
Benefits
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Rich source of calcium which is important for building and maintaining strong bones and teeth. One cup of milk provides around 30% of the recommended daily intake of calcium
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Excellent source of protein. One cup of milk provides around 8 grams of high quality protein which is important for growth, development and repair of body tissues
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Vitamin D fortified milk is a good source of vitamin D which is important for bone and immune health. Vitamin D helps in absorption of calcium
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Contains other essential nutrients like riboflavin, vitamin B12, phosphorus and potassium in significant amounts
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Whole milk and buttermilk are good sources of healthy fats like saturated and monounsaturated fats which are required by the body
Risks
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High in saturated fat and calories which can contribute to weight gain and increased risk of heart disease if consumed in large amounts
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Contains lactose which some people are intolerant to and can cause digestive issues like gas, bloating and diarrhea
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Contains hormones like estrogen which have been linked to increased risk of certain cancers in some studies
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High in sodium which can negatively impact blood pressure levels
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If consumed in excess, can displace healthier options in the diet and reduce intake of important nutrients
Additional Information
Milk, specifically whole fluid milk, is a widely consumed dairy product that offers several nutritional benefits. However, it is important to note that individual nutritional needs may vary, and moderation is key to optimizing the benefits of milk consumption.
One primary attribute of whole fluid milk is its high calcium content. Calcium is essential for maintaining healthy bones and teeth, as well as aiding in muscle function and blood clotting. A single cup of whole milk provides about 276 milligrams of calcium, which is approximately 27% of the recommended daily intake for adults.
Additionally, whole milk is a good source of protein, containing about 8 grams per cup. Protein is crucial for various bodily functions, including the growth and repair of tissues, the production of enzymes and hormones, and the maintenance of a healthy immune system.
Whole milk also contains essential vitamins and minerals, including vitamin D, vitamin B12, phosphorus, and potassium. Vitamin D plays a vital role in calcium absorption, promoting bone health. Vitamin B12 is essential for the formation of red blood cells and the proper functioning of the nervous system. Phosphorus contributes to bone and teeth health, while potassium helps maintain healthy blood pressure levels.
However, it is important to be aware of the potential risks associated with consuming whole milk. One primary concern is its high saturated fat content. A cup of whole milk contains around 8 grams of saturated fat, which is about 40% of the recommended daily intake. Excessive consumption of saturated fat has been linked to an increased risk of heart disease and high cholesterol levels. Therefore, individuals with specific dietary needs or conditions, such as cardiovascular disease, may need to limit their intake of whole milk or opt for lower-fat alternatives.
Moreover, whole milk is relatively high in calories. A cup of whole milk provides approximately 149 calories, which can contribute to weight gain if consumed in excess. It is essential to consider overall calorie intake and balance it with physical activity to maintain a healthy weight.
Individuals who are lactose intolerant, meaning they have difficulty digesting lactose (the sugar found in milk), may experience gastrointestinal discomfort, such as bloating, diarrhea, or gas, when consuming whole milk. In such cases, lactose-free milk or dairy alternatives, like soy milk or almond milk, may be more suitable options.
In conclusion, whole fluid milk offers several nutritional benefits, including being a rich source of calcium, protein, and essential vitamins and minerals. However, its high saturated fat content and calorie density should be taken into consideration, particularly for individuals with specific dietary needs or conditions. Moderation and individualized choices are key to incorporating whole milk into a balanced diet.