All about milk

A standard 8-oz. serving of milk provides thirteen essential nutrients, making it one of the most nutrient-dense foods. This means it provides a high level of essential nutrients compared to its calories. In fact, each serving of milk provides 10% or more of the recommended daily intake for calcium, Vitamin D (if fortified), protein, pantothenic acid, Vitamin A, Vitamin B12, riboflavin, niacin, phosphorus, selenium, iodine, zinc and potassium.

Milk is well known as an excellent source of calcium. Regardless of its fat content, milk provides 8 grams of protein and about 300 milligrams of calcium per serving (8 fluid ounces). A diet that includes three servings of milk (or equivalent dairy foods) each day provides enough calcium and other nutrients that may help reduce the risk of osteoporosis, high blood pressure and colon cancer.

It is difficult to obtain enough calcium without consuming milk (or other dairy foods). To help meet calcium requirements, the USDA Dietary Guidelines for Americans recommends 3 cups of low fat or fat free milk and dairy foods daily for those 9 years or older, 2 1/2 servings for those 4-8 years old and 2 servings for those 2-3 years old.

One serving of dairy is equal to an 8-ounce glass of milk, a 6 or 8 ounce container of yogurt, or 1 1/2 ounces of natural cheese.

Age Group Age Recommended Dairy Foods Serving
Toddlers 12-23 months 1 2/3-2 cups
Children 2-3 years 2 cups
Children 4-8 years 2 1/2 cups
Children 9-13 years 3 cups
Teenagers 14-18 years 3 cups
Adults >18 years 3 cups

A Nutrient-by-Nutrient Look at Milk

An 8-oz serving of milk provides 25% of the Daily Value of calcium. Calcium helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting.

Niacin is important for the normal function of many enzymes in the body and is involved in the metabolism of sugars and fatty acids. A glass of milk provides 15% of the Daily Value for niacin.

Phosphorus helps strengthen bones and generates energy in the body’s cells. Milk is an excellent source of phosphorus, providing 20% of the Daily Value.

When fortified, a glass of milk provides about 15% of the Daily Value for Vitamin D. Vitamin D helps promote the absorption of calcium and enhances bone mineralization. Milk is one of the few dietary sources of this important nutrient.

A glass of milk provides 15% of the Daily Value of Vitamin A. This nutrient helps maintain normal vision and skin. It also helps regulate cell growth and maintains the integrity of the immune system.

Milk is an excellent source of riboflavin, providing 24% of the Daily Value. Riboflavin, also known as Vitamin B2, helps convert food into energy—a process crucial for exercising muscles.

The protein in milk is high quality, which means it contains all of the essential amino acids in the proportions that the body requires for good health. Protein builds and repairs muscle tissue and serves as a source of energy during high-powered endurance exercise. An 8-oz glass of milk provides about 16% of the Daily Value for protein.

Vitamin B12 helps build red blood cells that carry oxygen from the lungs to working muscles. Just one 8-oz glass of milk provides about 50% of the Daily Value for this vitamin.

An 8-ounce glass of milk is an excellent source of Pantothenic Acid, also known as Vitamin B5. Pantothenic Acid helps the body to break down carbohydrates and to create energy from them.

A healthy immune system is important. Zinc helps maintain immune health, support normal growth and development, and healthy skin. One serving of milk provides 10% of the Daily Value.

Selenium also helps maintain a healthy immune system, regulate metabolism, and protect healthy cells from damage. One 8 ounce glass of milk provides 10% of the Daily Value.

An 8-ounce serving of milk is an excellent source of Iodine at 60% of the Daily Value. Necessary for proper bone and brain development during pregnancy and infancy, Iodine is linked to brain development in childhood.

Potassium helps maintain a healthy blood pressure and supports heart health. This important mineral helps regulate body fluid balance and maintain normal muscle function. One serving of milk provides 10% of the Dietary Reference Intake.

Dairy Foods from Farm to Fridge

Check out some of the most common questions about cows, farms and dairy foods.

Find out more fun facts and how milk is local, going from the farm to your fridge in 8 steps!

Varieties of Fluid Milk

Whole milk
3.25% Fat

Whole Milk

Whole milk contains about 150 calories and about 8 grams of fat per serving (8 ounces). Although not required, whole milk may be fortified with Vitamin D at a level of 400 International Units (IU) per quart. If Vitamin D is added, the label must state this fact.

2% reduced-fat milk
2% Fat

2% Milk

2% reduced-fat milk contains about 120 calories and about 5 grams of fat per serving (8 ounces). Vitamin A is removed with the milk fat. For this reason, Vitamin A must be added to 2% reduced-fat milk so that it contains at least 1,200 IU of Vitamin A per quart although 2,000 IU are typically added based on FDA recommendations. Vitamin D is added to virtually all milk at a level of 400 IU of Vitamin D per quart. The addition of these vitamins must be stated on the label.

1% low fat milk
1% Fat

1% Milk

1% low fat milk (also called light milk) contains 100 calories and 2.5 grams of fat per serving (8-ounces). Vitamin A is removed with the milk fat. For this reason, Vitamin A must be added to 1% low-fat milk so that it contains at least 1,200 IU of Vitamin A per quart although 2,000 IU are typically added based on FDA recommendations. Vitamin D is added to virtually all milk at a level of 400 IU of Vitamin D per quart. The addition of these vitamins must be stated on the label.

Fat-free milk
0% fat

Fat-free milk

Fat-free milk, also called skim or nonfat milk, contains 80 calories and 0 grams of fat per serving (8 ounces). Vitamin A is removed with the milk fat. For this reason, Vitamin A must be added to fat-free milk so that it contains at least 1,200 IU of Vitamin A per quart although 2,000 IU are typically added based on FDA recommendations. Vitamin D is added to virtually all milk at a level of 400 IU of Vitamin D per quart. The addition of these vitamins must be stated on the label.

Skim Deluxe milk

Skim Deluxe Milk

Skim deluxe or skim supreme milk looks like and has the mouthfeel of 2% reduced-fat milk as a result of the addition of a small amount of dietary fiber to the milk. This milk is an option to provide the look and mouthfeel of 2% low fat or whole milk without the extra calories and fat.

Evaporated milk
6.5% fat

Evaporated milk

Evaporated milk is made by removing about 60% of the water from whole milk. The milk is then homogenized, fortified with Vitamin D to a level of 25 IU per 1 ounce, canned and heat sterilized. The addition of Vitamin A is optional. If added, each fluid ounce must contain not less than 125 IU of Vitamin A.

Evaporated fat-free milk
0.5% fat or less

Evaporated fat-free milk

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

Acidophilus/
bifidobacterial milk

Acidophilus/
bifidobacterial milk

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

Sweetened condensed milk
8% fat or less

Sweetened condensed milk

Sweetened condensed milk is a canned milk concentrate of whole milk to which sugar has been added. The sweetener used (usually sucrose) prevents spoilage. Sweetened condensed fat-free milk contains no more than 0.5% milk fat.