What are the Nutritional Facts about Raw Milk?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Raw milk is unpasteurized milk rich in protein, calcium, and vitamins. Learn raw milk nutrition facts, calories, and health benefits.
Introduction
Raw milk is milk that has not been pasteurized or homogenized, keeping its natural enzymes, vitamins, and minerals intact. It is rich in protein, calcium, vitamin B12, and healthy fats, making it a nutritious drink. However, raw milk should be consumed cautiously due to the potential risk of harmful bacteria.
Nutritional Value of Raw Cow Milk (100ml)
| Nutrient | Amount |
|---|---|
| Calories | 68 kcal |
| Protein | 3.2 g |
| Total Fat | 3.7 g |
| Saturated Fat | 2.3 g |
| Carbohydrates | 4.8 g |
| Sugar (Lactose) | 4.8 g |
| Calcium | 120 mg |
| Phosphorus | 95 mg |
| Potassium | 150 mg |
| Vitamin B12 | 0.5 mcg |
| Vitamin A | 46 IU |
| Vitamin D | 1 IU |
Note: Nutrient content may vary slightly depending on the cow’s diet and breed.
Key Nutrients in Raw Milk
1. Protein
- High-quality complete protein
- Supports muscle growth and repair
- Keeps you full
2. Calcium & Phosphorus
- Supports strong bones and teeth
- Important for muscle function
3. Vitamins (A, B12, D)
- Vitamin A: Supports vision and skin health
- Vitamin B12: Supports energy metabolism and nerve health
- Vitamin D: Helps calcium absorption
4. Healthy Fats
- Provides energy
- Supports hormone production
- Contains essential fatty acids
5. Carbohydrates (Lactose)
- Natural sugar provides energy
- Easily digestible for most people
Health Benefits of Raw Milk
- 🦴 Strengthens bones and teeth
- 💪 Supports muscle growth and repair
- ❤️ Provides energy
- ✨ Supports skin and eye health
- 🩸 Helps maintain overall nutrient balance
Precautions with Raw Milk
- May contain harmful bacteria like E. coli, Salmonella, or Listeria
- Not recommended for children, elderly, pregnant women, or immunocompromised individuals
- Should be sourced from trusted, clean farms and consumed fresh
Healthy Ways to Consume Raw Milk
- Drink fresh or use in smoothies
- Add to tea, coffee, or cereals
- Use in cooking or making paneer
- Avoid prolonged storage without refrigeration
Conclusion
Raw milk is a nutrient-rich, natural source of protein, calcium, vitamins, and healthy fats. While it offers many health benefits, it should be consumed with caution to avoid bacterial contamination.