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Milk (1.3% fat) Calories
Low-fat milk, source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Milk (1.3% fat) Nutrition Facts
Selected: 100 g
46
KCAL / 100G
Carbs
4.8g
· 44%
Protein
3.3g
· 30%
Fat
1.3g
· 26%
Fiber
0g
Milk (1.3% fat) Vitamins & Minerals
Vitamins
B5
0.9mg · 18% DV
B12
0.4µg · 17% DV
B2
0.18mg · 14% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Selenium
2µg · 4% DV
Milk (1.3% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Milk (1.3% fat) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Milk (1.3% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Milk (1.3% fat) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Milk (1.3% fat) Fat Profile
SATURATED
0.8g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Milk (1.3% fat)
Milk (1.3% fat) — Frequently Asked Questions
Does heating 1.3% fat milk significantly change its nutrition?
Brief heating does not meaningfully change its protein, carbohydrate, or fat content. Prolonged boiling can reduce some heat-sensitive vitamins and may affect flavor.
How long does 1.3% fat milk keep after opening?
Once opened, milk should usually be kept refrigerated and used within a few days. Follow the package instructions, and discard it if the smell, taste, or texture changes.
Can 1.3% fat milk be frozen?
Yes, but the texture may separate slightly after thawing. Shaking it well helps, and thawed milk is often best used in cooking, baking, or smoothies.
Is 1.3% fat milk a good choice for coffee?
It works well if you want a lighter, less creamy result than whole milk. Whole milk usually gives a richer mouthfeel, while 1.3% milk keeps the drink milder.
Is 1.3% fat milk useful after a workout?
Yes, because milk naturally provides both protein and carbohydrates. That makes it a practical base for post-exercise recovery, especially when paired with fruit or oats.
Does drinking milk at night help with sleep?
Warm milk can feel soothing and may support a calming bedtime routine. Still, it is not a guaranteed sleep aid, and overall evening habits matter more.
Can people with lactose intolerance drink 1.3% fat milk?
It may cause bloating, gas, or abdominal discomfort in people with lactose intolerance. Lactose-free milk or smaller test portions are often better options.
How does 1.3% fat milk compare with yogurt or kefir?
Milk is usually milder and easier to drink on its own, while yogurt and kefir are fermented and have a tangier taste. Some people who do not tolerate milk well find fermented dairy easier to digest.
Does milk really increase mucus production?
For most people, milk does not increase mucus production. It can create a temporary coating sensation in the mouth and throat, which is often mistaken for extra mucus.
What foods pair well with 1.3% fat milk for a more filling snack?
It pairs well with fruit, oats, whole-grain bread, or nuts. Combining it with fiber-rich or more solid foods usually makes the snack more satisfying than milk alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.