A conventional 8-oz. Serving of milk gives excellent sources of thirteen necessary nutrients, make it among the many nutrient-dense foods. This means it provides a high level of crucial nutrients compared to its calories. In fact, each serving that milk provides 10% or more of the recommended day-to-day intake because that calcium, Vitamin D (if fortified), protein, Vitamin B5, Vitamin A, Vitamin B12, riboflavin and phosphorus.

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Milk is renowned as fantastic source of calcium. Nevertheless of that fat content, milk provides 8 grams that protein and around 300 milligrams of calcium per serving (8 liquid ounces). The chart listed below provides info on the calcium content of fluid milk commodities per serving. A diet that has three servings that milk (or other equivalent dairy foods) each day provides enough calcium and also other nutrients that may aid reduce the danger of osteoporosis, high blood pressure and colon cancer.

It is difficult to obtain enough calcium without consuming milk (or other dairy foods). To assist meet calcium requirements, the following number of servings that milk (or the equivalent) is recommended every day:

Children 4 – 8 : 3 servingsChildren 9 – 18 : 4 servingsAdults 19 – 50 : 3 servingsAdults 50+ : 4 servings


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Calcium 25% day-to-day ValueAn 8-oz serving of milk offers 25% that the day-to-day Value that calcium. Calcium help build and maintain solid bones and teeth. This mineral additionally plays critical role in nerve function, muscle contraction and also blood clotting.

Niacin 10% Dietary reference Intake (or Niacin equivalent)Niacin is essential for the normal duty of plenty of enzymes in the body and also is connected in the management of sugars and fatty acids. A glass that milk gives 10% the the Dietary referral Intake because that niacin.

Phosphorus 20% day-to-day ValuePhosphorus help strengthen bones and also generates energy in the body cells. Milk is an excellent source of phosphorus, offering 20% of the day-to-day Value.


Vitamin D 15% everyday ValueWhen fortified, a glass that milk provides around 15% that the everyday Value because that Vitamin D. Vitamin D helps promote the absorption of calcium and enhances bone mineralization. Milk is among the couple of dietary resources of this crucial nutrient.

Vitamin A 15% everyday ValueA glass of milk offers 15% of the daily Value the Vitamin A. This nutrient helps preserve normal vision and also skin. It additionally helps manage cell growth and also maintains the integrity of the immune system.

Riboflavin 24% day-to-day ValueMilk is an excellent source that riboflavin, providing 24% the the day-to-day Value. Riboflavin, also known as Vitamin B2, helps convert food right into energy—a process an essential for working out muscles.


Protein 16% everyday ValueThe protein in milk is high quality, which method it contains all of the vital amino acids in the proportions the the body calls for for an excellent health. Protein builds and also repairs muscle tissue and also serves together a resource of energy during high-powered endurance exercise. An 8-oz glass of milk provides around 16% that the day-to-day Value for protein.

Vitamin B12 50% everyday ValueVitamin B12 helps build red blood cells that bring oxygen native the lungs to working muscles. Simply one 8-oz glass of milk provides about 50% of the everyday Value because that this vitamin.

Vitamin B5 20% everyday ValueVitamin B5 help the human body to breakdown carbohydrates and also create power from them.


Whole milk (3.25% fat) contains around 150 calorie and around 8 grams the fat every serving (8 ounces). Although not required, totality milk may be strengthened with Vitamin D in ~ a level the 400 worldwide Units (IU) every quart. If Vitamin D is added, the label should state this fact.

1% low fat milk (also dubbed light milk) (1% fat) contains 100 calories and also 2.5 grams the fat every serving (8 ounces). Vitamin A is removed with the milk fat. Because that this reason, Vitamin A have to be added to 1% low-fat milk so the it consists of at the very least 1,200 IU the Vitamin A per quart back 2,000 IU room typically added based ~ above FDA recommendations. Vitamin D is included to essentially all milk in ~ a level that 400 IU the Vitamin D per quart. The enhancement of these vitamins need to be declared on the label.

Skim luxurious or skim can be fried milk looks like and also has the mouthfeel that 2% reduced-fat milk together a an outcome of the addition of a small amount of dietary fiber come the milk. This milk is an option to administer the look and also mouthfeel that 2% short Fat or totality milk without the extra calories and also fat.

Evaporated milk (6.5% fat) is made by removing about 60% that the water from entirety milk. The milk is then homogenized, fortified with Vitamin D come a level that 25 IU per 1 ounce, canned and heat sterilized. The enhancement of Vitamin A is optional. If added, each fluid ounce must contain not much less than 125 IU the Vitamin A.

Evaporated fat-free milk (0.5% fat or less) is a concentrated, fat-free (skim or nonfat) milk that has been fortified with vitamin A and also D, canned and also sterilized.


2% reduced-fat milk (2% fat) contains around 120 calories and around 5 grams the fat every serving (8 ounces). Vitamin A is eliminated with the milk fat. Because that this reason, Vitamin A need to be included to 2% reduced-fat milk so that it includes at least 1,200 IU that Vitamin A per quart return 2,000 IU space typically added based ~ above FDA recommendations. Vitamin D is added to basically all milk at a level of 400 IU the Vitamin D every quart. The enhancement of these vitamins should be stated on the label.

Fat-free milk (also referred to as skim or nonfat milk) (0% fat) consists of 80 calories and 0 grams of fat per serving (8 ounces). Vitamin A is removed with the milk fat. For this reason, Vitamin A have to be added to fat-free milk so that it has at least 1,200 IU the Vitamin A every quart although 2,000 IU space typically included based ~ above FDA recommendations. Vitamin D is included to practically all milk in ~ a level the 400 IU of Vitamin D every quart. The enhancement of these vitamins need to be declared on the label.

Acidophilus / Bifidobacterial milk is a low-fat or nonfat milk come which acidophilus and bifidobacterial cultures have been added. There is some proof that these cultures have unique health benefits, together as improving lactose digestion, lowering blood pressure and promoting a much better balance that bacteria in the gastrointestinal tract.

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Sweetened condensed milk (8% fat or less) is a crate milk concentration of entirety milk to which sugar has been added. The sweetener used (usually sucrose) avoids spoilage. Sweetened condensed fat-free milk contains no more than 0.5% milk fat.