Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Whole milk |
|---|---|
Macronutrients | |
| Calorieskcal | 613% DV |
| Proteing | 3.156% DV |
| Total fatg | 3.254% DV |
| Carbohydrateg | 4.82% DV |
| Fibreg | 00% DV |
| Total sugarsg | 5.05 |
| Waterg | 88.1 |
Fats | |
| Saturated fatg | 1.869% DV |
| Monounsaturated fatg | 0.812 |
| Polyunsaturated fatg | 0.195 |
| Cholesterolmg | 103% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.12 |
Vitamins | |
| Vitamin Aµg | 465% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 1.37% DV |
| Vitamin Emg | 0.070% DV |
| Vitamin Kµg | 0.30% DV |
| Thiamin (B1)mg | 0.0464% DV |
| Riboflavin (B2)mg | 0.16913% DV |
| Niacin (B3)mg | 0.0891% DV |
| Pantothenic acid (B5)mg | 0.3737% DV |
| Vitamin B6mg | 0.0362% DV |
| Folateµg | 51% DV |
| Vitamin B12µg | 0.4519% DV |
| Cholinemg | 14.33% DV |
Minerals | |
| Calciummg | 1139% DV |
| Ironmg | 0.030% DV |
| Magnesiummg | 102% DV |
| Phosphorusmg | 847% DV |
| Potassiummg | 1323% DV |
| Sodiummg | 432% DV |
| Zincmg | 0.373% DV |
| Coppermg | 0.0253% DV |
| Manganesemg | 0.00400% DV |
| Seleniumµg | 3.77% DV |
Other | |
| Beta-caroteneµg | 7 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 0.67 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Whole milk |
|---|---|
| Conjugated linoleic acidFatty acid | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Whole milk |
|---|---|
| Bone Health | Yes |
| Muscle & Physical Performance | Yes |
| Sleep | Yes |
| Weight Management | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.