Milk Nutrition Facts

“Nothing is perfect.” The statement is true for food as well. There is no food item, which has all the nutritional supplements. Still, milk is something which, if not perfect, at least comes next to perfection in the world of food products. The nutritional facts on milk prove that milk has most of the nutrients that your body needs to carry out its daily functions. You will find carbohydrate, proteins, fats, vitamins and minerals in milk.

Nutrition Facts about Milk

Carbohydrates: 250 gm of milk contains approximately 13 gm of carbohydrates. Carbohydrates found in milk are in a di-saccharide (made of two sugar units) form called lactose. It is also sometimes referred to as milk sugar. One molecule of lactose is made of one molecule of glucose and fructose each. There is no dietary fiber or starch found in milk.

Fats: The fat content in 250 gm of milk is 2.5 gm. Out of this 2.5 gm of fats, 1.7 gm is saturated fats while the rest is unsaturated. The amount of monounsaturated fats is 0.7 gm and that of polyunsaturated fats is 0.1 gm. Milk is also rich in essential fatty acids. The amount of omega-6 and omega-3 essential fatty acids present in 250 gm of milk is 73.2 mg and 9.8 mg respectively.

Proteins: 250 gm of milk has 8.2 gm of proteins. The proteins mainly present in milk are casein and whey proteins. The amount of casein is 0.2 grams and that of whey proteins is 0.0252 grams. Milk has alpha-s1, alpha-s2, beta and gamma casein. In the category of whey proteins, milk has beta-lactalbumin, immunoglobulin and blood serum albumin. Milk also has fat globule membrane proteins and certain enzymes.

Vitamins: Milk is a very rich source of vitamins. 250 gm of milk meets approximately 44% of your body’s daily requirement of vitamins. The amount of vitamin A is 478 IU, vitamin D is 127 IU, vitamin K is 0.2 mcg, riboflavin is 0.5 mg, niacin is 0.2 mg, folate is 12.2 mcg, vitamin B6 is 0.1 mg, vitamin B12 is 1.1 mcg, betadine is 1.5 mg, pantothenic acid is 0.9 mg and that of choline is 43.2 mg. Milk lacks vitamin C, E and B1.

Minerals: 250 gm of milk has 290 mg of calcium , 6.3 mcg of fluoride, 0.1 mg of iron, 8.1 mcg of selenium, 26.8 mg of magnesium, 1.0 mg of zinc, 232 mg of phosphorus, 107 mg of sodium and 366 mg of potassium. Copper is absent in milk. You will get all these minerals by drinking a single glass of milk.

Others: 250 gm of milk has some other essential components of your diet as well. It has 12.2 mg of cholesterol and 220 gm of water.

You can make out from the milk nutrition facts that the fat content of milk is low. Still, it is somewhat fattening. Nowadays, there is a trend of drinking skimmed milk. The skimmed milk is formed by removing the fat present in the cream of the milk. The fat present in skimmed milk is not more than 0.5% of what is present otherwise. It is a myth that skimmed milk has low calcium content. Most of the calcium present in milk, is bound to water molecules. Removal of fats has no effect on the calcium content of the milk. Therefore, it is safe to use skimmed milk.

By knowing the milk nutrition facts, you must have understood the significance of drinking milk everyday. It is almost equal to a balanced diet. Make sure that you are drinking at least a glass of milk daily. This will not only fulfill your nutritional requirements but also make your body strong and more resistant to diseases. Milk gives you a healthy life.

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