9 Nutritional Facts About Milk You Should Know

By John C. Barnard Last updated Apr 21, 2022 0

Do you know that milk contains nine important elements that combine to form a nutritious powerhouse?

Non-dairy alternatives such as almond milk, cashew milk, and soy milk have different components and nutrients than milk. Non-dairy alternatives do not all contain the same nutrients as milk. An eight-ounce glass of dairy milk, for example, contains eight times the amount of naturally occurring protein as an equal-sized portion of almond milk.

All dairy milk contains nine vital nutrients, whether fat-free, flavored, or organic. Milk includes a variety of minerals in addition to naturally occurring, high-quality protein, such as B vitamins for energy, vitamin A to support a strong immune system, and calcium and vitamin D, which work together to support bone health.

In fact, milk is the best source of calcium, potassium, and vitamin D, three of the four “nutrients of public health concern” that many Americans, particularly children, are deficient in. Because more than 90% of Americans do not consume the required three servings of milk and milk products per day, having this fresh, easy, and wholesome beverage at mealtimes can help promote healthy eating and overall well-being throughout adulthood.

Continue reading to learn how milk provides a nutrient-dense punch to your diet and that of your family.

1. Milk Contains 8 Grams of High-quality Protein.

Eight grams of natural, high-quality protein are found in one 8-ounce glass of milk. Protein is essential for a variety of reasons, including the development of lean muscle and the maintenance of healthy bones.

Many experts now recommend that each meal contain 25 to 30 grams of protein. Protein should be consumed at the right time, especially at breakfast, which is typically high in carbs and low in protein. Protein in your breakfast helps you feel full and content throughout the day, so you won’t be hungry by mid-morning. You may get that amount of protein before noon by mixing your morning meal with a glass of milk.

In addition, not all protein sources are made equal. Milk is a “complete” protein, meaning it contains all of the essential amino acids.

2. Milk Is the Most Common Calcium Source in American Diets.

Dairy milk is high in calcium, which aids in the development and maintenance of strong bones and teeth. To receive the same amount of calcium as one 8-ounce glass of milk, you’d have to eat 7 cups of raw broccoli (a typical portion is 1 cup). Each dose provides 300 mg of calcium, which is 25% of the daily required calcium intake.

3. Milk Is Also a Good Source of Potassium, Which Is Deficient in Many People’s Diets.

What is the potassium content in milk? A little banana has the same amount of potassium as an 8-ounce glass of milk. Potassium aids in the regulation of fluid balance in the body and is essential for keeping healthy blood pressure.

4. Milk Is the Primary Source of Vitamin D for Nearly Half of All Americans.

Because direct sunlight on the skin triggers the body’s ability to manufacture vitamin D, vitamin D is known as the “sunshine vitamin.”

People should attempt to receive the majority of the nutrients in their diet from food, according to the Dietary Guidelines for Americans, but because vitamin D is naturally contained in only a few foods, this suggestion can be challenging for this mineral. Vitamin D, which works in tandem with calcium to develop and maintain strong bones, is found in around 15% of the daily necessary amount in an 8-ounce glass of milk. This helps to prevent rickets in children and osteoporosis in the elderly.

5. Milk Is a Good Source of Vitamin B12.

Vitamin B12 is a water-soluble vitamin that aids in the formation of red blood cells and the maintenance of the central nervous system. One serving of milk or milk products provides 50% of your daily vitamin B12 needs.

6. Milk Is a Good Source of Vitamin A

Vitamin A aids in the maintenance of a healthy immune system. Vitamin A is also beneficial to skin health. Milk is a good source of vitamin A, providing 15% of the daily required dose in each glass.

7. Milk Is a Good Source of Riboflavin as Well

This ingredient (also known as vitamin B2) in milk aids in the conversion of food into energy. If you drink one 8-ounce glass of milk, you’ll get 35 percent of the riboflavin you need.

8. A Cup of Kidney Beans Has the Same Amount of Phosphorus as a Serving of Milk.

Phosphorus helps maintain bone health when combined with calcium and vitamin D, and a cup of milk contains 20% of your daily necessary phosphorus intake.

9. Milk Contains 10% of the Daily Recommended Amount of Niacin.

Niacin, commonly known as B3, is a component found in milk that interacts with riboflavin and vitamin B12 to help turn food into energy. Niacin is found in an 8-ounce glass of milk, which is 10% of the daily required dose. When you understand the components in milk, there’s a simple method to add more nutrition to your meals: Fill a glass with milk.