Top 10 Whole Milk Nutrition Facts

Confused which milk to choose?Check out  Top 10 whole milk nutrition facts.Also Here we will discuss about the benefits of whole milk.Know about  milk nutritional information and choose best type of milk for yourself and all family members.
Milk is the white liquid from mammals (mainly cow) produced in the mammal gland for the infant.This is the most complete food and a blessing to the mankind.Since ages and almost in every country mothers mainly choose milk for their babies due to whole milk nutrition facts.

Whole Milk

In today's world things have been changed.We see lots of type of milk packets or bottles available in the market.Several appealing adds are also running and we mothers are more confused which kind of milk is good for our family.Is it whole milk, low fat or no fat milk?Again we are confused between whole milk and skim milk?Four types of milk is there.whole milk(3.25% milk fat),reduced fat(2%),low fat(1%),and skim milk or no fat milk.We Should know the nutrition facts of whole milk and decide which one to take home from groceries.

Whole Milk Nutrition Facts:

Here you can find out 10 best whole milk nutrition facts.These are the main factors why whole milk offers much more nutrition than skim or no fat milk.Milk is a calcium rich food for the kids too.It is full of high quality protein,phosphorous,potassium,iron.Go through whole milk nutrition facts to know which milk should be perfect for your kids,elders and yourself too.Choose carefully for persons suffering from cholesterol,heart diseases.

1.High Quality Protein

A glass of whole milk in the morning is enough source to provide you good amount of protein.It gives you 8 gm protein per glass(240 ml).The average need of protein for a man is 56 gm ,that is for a woman is 46 gm.100 gm of whole milk gives you 6% of daily need of protein i.e one glass gives you 15% of daily requirement.
Again the whole milk protein is a complete protein, which is a perfect mix of important amino acids.whole milk protein content have nearly 20% whey protein.
Whey protein has proven effect on -

  • decreasing blood pressure
  • growing muscle 
  •  improve mood during stress.
Also read:Vitamins In Almonds And Benefits Of Almonds


The total fat content in 1 glass of whole milk is 8 g.Out of which saturated,polyunsaturated and monounsaturated fat content  is shown in the table.A glass of milk supplies you 12% daily need of fat .One third of which is unsaturated fat,which increases good cholesterol level.

Whole milk(3.25%) 100g
%Daily value
Total Fat 3.3 g
Saturated fat 1.9 g
Polyunsaturated fat 0.2 g
Monounsaturated fat 0.8 g

Whole milk fat is necessary for calcium absorption of the body.Vitamin D is necessary for calcium absorption which is a fat soluble vitamin.So your body need fat in order to absorb vitamin D and calcium.Again the fat in the whole milk helps you to absorb vitamin A,E,K also.

Woman drinking Whole Milk


Three major functions of this mineral is-
  • keep your bones and teeth stronger,99% of calcium is stored in those parts 
  • cell signalling
  • blood clotting
Whole Milk is a very good source of calcium.100 gm of whole milk(3.25%) provides you 113 mg of calcium whereas a glass of milk provides you 300 mg calcium.1 glass of whole milk is supplying you 30% need of your daily calcium level.Calcium is very necessary for bone and teeth health.


Phosphorous is the second most crucial mineral in your body.First of course is calcium.Phosphorous main functions are-
  • Maintain Strong bones and teeth in collaboration with calcium
  • Cleanses waste from kidney
  • grow,maintain and repair tissue
  • maintain regular heartbeat
Whole milk (240 ml)contains nearly 250 mg of phosphorous.which is nearly 25% of daily requirement. 

Milk For Kids

5. Potassium

A glass of  whole milk (240 ml) contains 322 mg of potassium.This is nearly 10% of the daily required amount.The fact is ,the higher the fat proportion in milk the lower is the amount of potassium.That is why a glass of skim milk have 400 mg of potassium as it contains no fat at all.But too much potassium in blood may be dangerous for your body also.It may cause dangerous heartbeat changes or deadly changes in the heart rhythm.

6.Vitamin D

Deficiency in vitamin D causes weaker  bones which may lead to brittle bones.Sunshine triggers the making of vitamin D in body through skin.We get a huge 30% of daily value from a glass of milk itself.So keep your baby in the sunlight for at least 30 mins and take a glass of milk for yourself also.This will keep your bones stronger.

7.Vitamin A

Vitamin A is the key of healthy immune system.This vitamin also gives us healthy skin,good vision and bones.A glass of milk provides us 9.5% of daily need of this vitamin.

8.Vitamin B-12

Vitamin B-12 plays crucial role in normal function of brain and nervous system.It is involved in formation of red blood cells which carry oxygen in the blood.This vitamin plays a role in the metabolism in each cell of the body.A glass of milk provides you 20% of daily value of B-12.


Riboflavin is the vitamin that is needed for overall good health and growth.8 ounces milk supplies 25% daily need.Milk and dairy product is the primary source of this vitamin.It helps body to break carbohydrate,protein ,fat and create energy.

10. Thiamin

Whole milk is a good source of vitamin B1
Thiamin or B1 vitamin function-
  • breaks carbohydrate to provide energy
  • conduction of nerve signal

Hope this article provide you valuable information on  whole milk nutrition facts.Depending upon the  whole milk nutrition facts decide which type of milk will be best for you and your family members.Milk is most balanced food due to its superb nutrition facts.Give 2 glasses of milk to your child.So now on start your day with a glass of milk in breakfast to be healthy in all respect.


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