What are the Nutritional facts about Milk?
December 25, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Milk is a nutrient-rich drink packed with protein, calcium, vitamins, and minerals. Learn milk nutrition facts, health benefits, and daily uses.
Introduction
Milk is one of the most common and important foods in Indian homes. It is consumed by children, adults, and elders daily. Milk provides strong nutrition with protein, calcium, vitamins, and minerals. It supports bone health, muscle growth, and overall body strength.
Nutritional Value of Milk (Whole Milk – 100 ml)
| Nutrient | Amount |
|---|---|
| Calories | 60 kcal |
| Protein | 3.2 g |
| Total Fat | 3.3 g |
| Saturated Fat | 1.9 g |
| Carbohydrates | 4.8 g |
| Natural Sugar (Lactose) | 4.8 g |
| Calcium | 113 mg |
| Vitamin D | 1.2 mcg |
| Vitamin B12 | 0.5 mcg |
| Potassium | 132 mg |
| Phosphorus | 84 mg |
Key Nutrients in Milk:
1. High-Quality Protein
- Helps build and repair muscles
- Supports growth in children
- Keeps you full for longer
2. Calcium
- Strengthens bones and teeth
- Helps prevent osteoporosis
- Important for nerve and muscle function
3. Vitamin D
- Helps absorb calcium
- Supports bone and immune health
- Important for people with low sunlight exposure
4. Vitamin B12
- Supports brain and nerve health
- Helps in red blood cell formation
- Prevents weakness and fatigue
5. Potassium & Phosphorus
- Supports heart health
- Maintains fluid balance
- Helps in energy production
Health Benefits of Drinking Milk
- 🦴 Improves bone and teeth strength
- 💪 Supports muscle growth
- ❤️ Helps maintain healthy blood pressure
- 🧠 Supports brain and nerve health
- 🛡️ Boosts immunity
Is Milk Good for Weight Loss?
Milk can be helpful for weight loss if:
- Consumed in moderation
- Low-fat or toned milk is chosen
- Taken as part of a balanced diet
Protein in milk helps control hunger and reduces overeating.
Who Should Be Careful with Milk?
- People with lactose intolerance
- Those with milk allergy
- People with digestive issues should limit intake
Lactose-free milk or plant-based alternatives can be used if needed.
Healthy Ways to Consume Milk
- Plain warm or cold milk
- With turmeric (haldi milk)
- In curd, paneer, or buttermilk
- Avoid adding too much sugar
Conclusion
Milk is a complete and nourishing food rich in protein, calcium, vitamin D, and essential minerals. When consumed in the right amount, milk supports bone health, muscle strength, and overall wellness. It remains an important part of a balanced Indian diet.