Milk Nutrition Facts, Calories in Milk

Following is a list of interesting nutritional facts on milk.

  1. Milk is a source of high-quality protein, calcium, vitamins A and D, riboflavin, other B vitamins and phosphorus. Thus the milk is a unique drink that provides such a large range of natural nutrients. Everyone should drink at least 3 servings a day (1 serving = 8 ounces).
  2. One glass of milk provides the following % of an adult daily recommended value:
    • Calcium=30%, Calcium is required to build and maintain bone mass.
    • The whole full cream milk contains 4% fat.
    • Vitamin D=25%, necessary to promote absortion of calcium and other minerals.
    • Riboflavin=24%, It helps to convert food into energy.
    • Phosphorous=20%, helps to generate energy in body cells, strengthen bones.
    • Protein=16%, needed to build and repair body muscles.
      The milk contains about 80 percent whey and 20 percent casein, the two high quality proteins. Whey is a fast protein which is quickly broken down into amino acids and absorbed into the bloodstream. Therefore it is very good to consume milk products after a workout. Casein provides to the body a slow supply of protein for a longer period of time, as it is digested more slowly.

    • Vitamin B-12=13%, needed to build red blood cells that carry oxygen.
    • Potassium=11%, for maintaining normal blood pressure.
    • Niacin=10%, needed for normal functioning of enzymes and metabolism of fatty acids and sugars.
    • Vitamin A=10%, needed for normal vision and skin.
    • Water = 97%
    • Cholesterol in milk is quite high.
    If you have calcium deficiency, you should drink cow milk which contains fats, minerals, vitamin D,vitamin B, proteins, potassium and iodine.
    The calcium in cow milk strengthens the bones, potassium in it controls blood pressure and iodine promotes thyroid function and prevents gout.
    Indian women are prone to iron deficiency and the answer could lie in goat's milk. According to researchers, Due to high presence of iron, calcium, phosphorus and magnesium, goat milk helps prevent softening of bone and anemia. It has less fat, builds immune system, and reduces inflammation of the bowel. Goat's milk improves digestion and utilization of minerals such as iron, calcium, phosphorus and magnesium.

Cows To Produce Human Breast Milk

Chinese scientists have developed genetically modified cows that produce ''human'' milk, reports The Sunday Telegraph (Oct 2011). Acording to the Researcher Professor Ning Li of the China Agricultural University, the milk is similar to human breast milk, and as safe as from ordinary dairy cows.

The researchers used cloning technology to introduce human genes into the DNA of dairy cows before the genetically modified embryos were implanted into surrogate cows. The cows produced milk containing a human protein called lysozyme, so this milk can provide an alternative to human breast milk and formula milk for babies.

Milk, Soy Milk,Coconut Milk

Soya Milk

Soya milk is a substitute for vegans and for those who are lactose intolerant. It contains proteins, fiber, fatty acids, vitamins and minerals. Soy milk improves HDL cholesterol, help in weight loss, may claims prevent prostrate cancer, osteoporosis and postmenopausal syndrome.

Coconut Milk
Coconuts provide vitamins, proteins, minerals like iron, selenium, sodium, calcium, magnesium, phosphorus and potassium, vitamins like vitamins C, E, B1, B3, B5 and B6, and fibers that prevent gallbladder stones and liver diseases, inflammation and skin diseases. Coconut milk is richer in calcium than regular milk.

Nutrition Chart for Milk

Skim Milk 1 cup
Total fat (g)0.4
Saturated fat (g)0.3
Monounsaturated fat (g)0.1
Polyunsaturated fat (g)0
Dietary fiber (g)0
Protein (g)8
Carbohydrate (g)12
Cholesterol (mg)4
Sodium (mg)126
Vitamin A (RE)150
Vitamin D (mcg)2.5
Riboflavin (mg)0.3
Vitamin B12 (mcg)0.9
Calcium (mg)301
Phosphorus (mg)248

Whole Milk 1 cup

Total fat (g)8.2
Saturated fat (g)5.1
Monounsaturated fat (g)2.4
Polyunsaturated fat (g)0.3
Dietary fiber (g)0
Protein (g)8
Carbohydrate (g)11
Cholesterol (mg)33
Sodium (mg)120
Vitamin A (RE)76
Vitamin D (mcg)2.4
Riboflavin (mg)0.4
Vitamin B12 (mcg)0.9
Calcium (mg)290
Phosphorus (mg)228

Recipe of Badam Milk Mix

Badam Burfi | Milk Burfi recipe


Badam (almonds), skinned, 1 Tbsp

cardamom seeds, 1/4 tsp

Pistachios, pieces, 1 tsp

Saffron spice (how to grow saffron, a few strands


Grind all the ingredients in a coffee grinder and store in an airtight container.

Cardamom milk is healthier than flavoured milk because cardamom contains potassium, calcium, vitamin-C, niacin, riboflavinand magnesium. Cardamom is used as an antiseptic, carminative, digestive, diuretic and stimulant.

Nutrition of Paneer (Cottage Cheese)

Baffalo's Milk Paneer Nutrition
1 cup

Cow's Milk Paneer Nutrition
1 cup

Energy = 292 kcal
Protein = 13.4 g
Fat = 23 g
Minerals = 1.6 g
Carbohydrates = 7.9 g
Calcium = 480 mg
Phosphorous = 277 mg

Energy = 2265 kcal
Protein = 18.3 g
Fat = 20.8 g
Minerals = 2.6 g
Carbohydrates = 1.2 g
Calcium = 208 mg
Phosphorous = 138 mg

how to make paneer at home

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