A standard 8-oz. Serving of milk gives excellent sources of thirteen vital nutrients, do it one of the most nutrient-dense foods. This means it offers a high level of important nutrients contrasted to that calories. In fact, each serving that milk offers 10% or an ext of the recommended everyday intake for calcium, Vitamin D (if fortified), protein, Vitamin B5, Vitamin A, Vitamin B12, riboflavin and also phosphorus.

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Milk is famed as great source of calcium. Nevertheless of its fat content, milk offers 8 grams that protein and around 300 milligrams of calcium per serving (8 liquid ounces). The chart below provides details on the calcium content of liquid milk products per serving. A diet that contains three servings that milk (or other equivalent dairy foods) each day provides enough calcium and other nutrients that may assist reduce the risk of osteoporosis, high blood pressure and colon cancer.

It is daunting to achieve enough calcium without consuming milk (or other dairy foods). To help meet calcium requirements, the following variety of servings the milk (or the equivalent) is recommended each day:

Children 4 – 8 : 3 servingsChildren 9 – 18 : 4 servingsAdults 19 – 50 : 3 servingsAdults 50+ : 4 servings


Calcium 25% daily ValueAn 8-oz offer of milk offers 25% that the day-to-day Value the calcium. Calcium help build and also maintain solid bones and teeth. This mineral likewise plays an important role in nerve function, muscle contraction and blood clotting.

Niacin 10% Dietary referral Intake (or Niacin equivalent)Niacin is necessary for the normal duty of many enzymes in the body and also is connected in the management of sugars and fatty acids. A glass that milk offers 10% the the Dietary referral Intake because that niacin.

Phosphorus 20% daily ValuePhosphorus help strengthen bones and also generates energy in the body cells. Milk is terrific source that phosphorus, offering 20% of the daily Value.

Vitamin D 15% day-to-day ValueWhen fortified, a glass that milk provides about 15% that the day-to-day Value for Vitamin D. Vitamin D helps promote the absorb of calcium and enhances bone mineralization. Milk is among the few dietary sources of this important nutrient.

Vitamin A 15% daily ValueA glass of milk gives 15% of the daily Value of Vitamin A. This nutrient helps keep normal vision and also skin. It additionally helps regulate cell growth and maintains the integrity of the immune system.

Riboflavin 24% everyday ValueMilk is great source that riboflavin, offering 24% that the everyday Value. Riboflavin, likewise known as Vitamin B2, helps convert food right into energy—a process vital for exercising muscles.

Protein 16% day-to-day ValueThe protein in milk is high quality, which means it contains all of the crucial amino mountain in the proportions that the body requires for good health. Protein builds and repairs muscle tissue and also serves together a source of energy throughout high-powered endurance exercise. One 8-oz glass the milk provides around 16% that the daily Value for protein.

Vitamin B12 50% day-to-day ValueVitamin B12 helps build red blood cell that bring oxygen native the lung to working muscles. Simply one 8-oz glass that milk provides around 50% of the everyday Value because that this vitamin.

Vitamin B5 20% day-to-day ValueVitamin B5 help the human body to breakdown carbohydrates and also create energy from them.

Whole milk (3.25% fat) contains around 150 calories and about 8 grams that fat every serving (8 ounces). Although not required, whole milk might be strengthened with Vitamin D in ~ a level that 400 global Units (IU) every quart. If Vitamin D is added, the label should state this fact.

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

Skim deluxe or skim supreme milk looks like and has the mouthfeel that 2% reduced-fat milk as a an outcome of the enhancement of a small amount of dietary fiber to the milk. This milk is an option to provide the look and also mouthfeel that 2% short Fat or entirety milk without the extra calories and also fat.

Evaporated milk (6.5% fat) is do by removing around 60% that the water from totality milk. The milk is then homogenized, fortified with Vitamin D to a level the 25 IU per 1 ounce, canned and heat sterilized. The addition of Vitamin A is optional. If added, each fluid ounce must contain not much less than 125 IU the Vitamin A.

Evaporated fat-free milk (0.5% fat or less) is a concentrated, fat-free (skim or nonfat) milk that has been strengthened with vitamins A and D, canned and sterilized.

2% reduced-fat milk (2% fat) contains around 120 calorie and around 5 grams of fat per serving (8 ounces). Vitamin A is eliminated with the milk fat. For this reason, Vitamin A have to be included to 2% reduced-fat milk so that it includes at the very least 1,200 IU that Vitamin A every quart return 2,000 IU are typically added based ~ above FDA recommendations. Vitamin D is added to virtually all milk in ~ a level of 400 IU the Vitamin D per quart. The enhancement of these vitamins must be stated on the label.

Fat-free milk (also referred to as skim or nonfat milk) (0% fat) includes 80 calories and also 0 grams of fat per serving (8 ounces). Vitamin A is eliminated with the milk fat. Because that this reason, Vitamin A should be included to fat-free milk so that it has at least 1,200 IU the Vitamin A every quart back 2,000 IU are typically included based top top FDA recommendations. Vitamin D is included to practically all milk in ~ a level the 400 IU the Vitamin D per quart. The addition of this vitamins must be proclaimed on the label.

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

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Sweetened condensed milk (8% fat or less) is a crate milk concentration of entirety milk to which sugar has actually been added. The sweetener provided (usually sucrose) stays clear of spoilage. Sweetened condensed fat-free milk contains no an ext than 0.5% milk fat.