Milk Nutrition Facts: What You Need To Know
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Milk Nutrition Facts You Should Know Before You Drink

HealthyStripe's Editorial Team
23 August 2021

Milk is the only food that provides all the nutrients a human body needs. It’s often known as “complete food” because of its rich content of protein, fat, and carbohydrates.


But when it comes to the milk nutritional facts, we still lack most of the information.

Apart from the fact that it’s best for our health, muscles, and bones, there’s more to the milk nutrition facts and information.

We are going to explore the same in today’s article.

List of Nutritional Facts to Know

As per, 6 billion people worldwide consume milk and milk products, especially in developing countries.

Milk and dairy products have the right amount of vitamins, proteins, and essential nutrients needed for body growth. Also, one serving of milk is packed with a lot more nutrients to meet your daily requirements.

So, here are few unexplored milk nutritional facts:

  • Milk Protein

Milk is considered a “complete protein” source.   This means it includes all nine of the essential amino acids vital for our body to function at optimum level.

For this reason, milk can also be an excellent source of natural energy drinks.

Most important, it’s the best source of protein for your muscles and body. The milk nutritional value per 100 gm contains 8 grams protein.

The protein in milk is at around 20 percent whey and 80 percent casein. They both are high-quality proteins. This natural source of fast protein increases metabolic health and promotes muscle growth.

  • Stronger Bones and Body

Calcium is a key nutrient for stronger bones and the body. Milk and dairy products contain an ionized form of calcium that gets easily absorbed by our bodies.

This way it provides the right amount of calcium and proteins to maintain strong bones. Cow’s and goat’s milk provides the best calcium content for your every buck. The tiny crystals of calcium in milk spread throughout your blood and work with your collagen framework ( fibrous protein) to make bones stronger and flexible.

  • Carbs

Carbs like sweet potatoes and beans are best for a quick boost of energy.

Often our busy lifestyle can restrict us from consuming foods that are suitable for our bodies. In this case, milk can be your life-saver. Since milk contains 12-13 grams of carbs per 8 ounces. They are mainly present in the form of simple sugar lactose. It’s a natural sugar that provides energy to the human body.

It improves your digestive system since it breaks down into its subunits glucose and galactose.

  • Keeps Your RBCs in Line

Milk has magnesium and potassium that helps in increasing blood flow. Vitamin B 12 is essential for producing RBCs cells and maintaining overall nutrient energy. The nutritional value per 100ml gives you 144 mg of calcium, which can help you in the absorption and production of blood cells. 

Milk Types

When it comes to milk type there are thousands of options out there. And now you can easily swap your coffee milk with these new non-dairy alternatives.  

These are the types of milk you can try your hands on:

  • Almond milk: Rich in vitamin E and best for healthy and strong bones
  • Skim milk:  Fewer calories and a large number of vitamins. The best way to add protein to your diet is with skim milk.
  • Coconut milk: Reduces inflammation and is best for healthy skin and hair
  • Flavored milk: It contains nutrients and helps in increasing the intake of dairy food
  • Rice milk:  Best milk alternative for allergic people
  • Hemp milk: Loaded with omega-3 and 6 fatty acids, helps in boosting the brain cells
  • Cashew milk: Packed with nutrients and helps in regulating blood sugar
  • Whole milk: Whole milk nutrition has a creamy taste and texture. It will help you in gaining all the required nutrients.

Milk Health Benefits

We have realized that the nutritional value of milk is above par in every case.  

Still, there are many common questions like why milk is best for your body? Short answer: milk is packed with health benefits for people.

If you want to understand the “why” behind the popularity of milk nutrition then deep dive into its benefits first.

Here are few  health benefits of milk nutritional value:

  • Researches state that people who regularly consumed milk had a 14% lower risk of coronary heart disease. Milk helps to lower the risks of heart diseases.
  • It reduces high blood pressure both in adults and children.
  • Helps in weight loss and burning fats
  • Milk when taken with ingredients like turmeric boosts immunity
  • It also reduces the risk of type 2 diabetes 

How to Boost Milk’s Nutritional Effects?

Start by making healthy choices in your daily diet. One of the most important contributors to your brain’s development is omega-3 fatty acids. Eat smart and maximize your healthy diet.

You can also spread out your meals and include milk as nutrition at night or in the morning, do the best that agrees with your body.

There are few compounds in milk like melatonin that helps you fall asleep easily and regulates your neurotransmitters for better and faster sleep. To be precise milk nutrition can last longer than an energy drink.


To conclude, many people love milk for its nutritional benefits which is great. But it all boils down to your body needs and how much nutrients it needs to function properly.

We have discussed different types of milk and their essential benefits. This can help you make a good choice and consider milk substituents that suit your gut system and body.

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