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Milk, 1% fat, 3% protein Calories
Low-fat milk with moderate protein
CALORIES
GI
POTASSIUM
FIBER
Milk, 1% fat, 3% protein Nutrition Facts
Selected: 100 g
42
KCAL / 100G
Carbs
5g
· 49%
Protein
3g
· 29%
Fat
1g
· 22%
Fiber
0g
Milk, 1% fat, 3% protein Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
B5
0.35mg · 7% DV
Biotin
1.5µg · 5% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Selenium
2.5µg · 5% DV
Milk, 1% fat, 3% protein Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Milk, 1% fat, 3% protein 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% fat, 3% protein Contain Allergens?
Contains these allergens:
Which Diets Is Milk, 1% fat, 3% protein Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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% fat, 3% protein Fat Profile
SATURATED
0.63g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Milk, 1% fat, 3% protein
Milk, 1% fat, 3% protein — Frequently Asked Questions
Can 1% fat, 3% protein milk be boiled?
Yes, but prolonged boiling can create a skin on the surface and give it a more cooked flavour. To limit quality changes, heat it gently and remove it once it reaches a simmer or boil.
How long does opened 1% milk keep in the refrigerator?
Keep it tightly closed in the refrigerator after opening and usually use it within a few days. Follow the package instructions first, and discard it if it smells sour, curdles, or the container is swollen.
Can 1% milk be frozen?
Yes, although the fat and proteins may separate after thawing. Thaw it in the refrigerator and shake well; it is often best used in smoothies, baking, or cooking rather than drunk plain.
What is the practical difference between 1% milk and whole milk?
1% milk has a lighter mouthfeel, while whole milk tastes creamier and fuller. Whole milk can add more richness to coffee, sauces, and desserts, whereas 1% milk works well for everyday drinking and cereal.
Does milk make mucus worse?
There is no strong evidence that milk increases mucus production. It can leave a temporary coating sensation in the mouth or throat for some people, but that is not the same as making more mucus.
How can I add 1% milk to coffee without it curdling?
Very cold milk added to extremely hot, acidic coffee is more likely to curdle. Let the coffee cool briefly, warm the milk slightly, and pour it in gradually for a smoother result.
Is 1% milk a good choice after exercise?
Milk naturally provides protein and carbohydrate, making it a convenient post-workout option. After a long or demanding session, pair it with fruit, oats, or a sandwich to make a more complete recovery meal.
Does drinking milk at night improve sleep?
Warm milk can be a comforting bedtime habit, but it is not a proven treatment for insomnia. If you experience reflux, drinking it immediately before lying down may worsen symptoms.
Can people with lactose intolerance drink 1% milk?
Lower-fat milk still contains lactose, so it may cause bloating, gas, or diarrhoea in people with lactose intolerance. Lactose-free milk is often a better option, or small amounts may be tolerated depending on the individual.
What foods pair well with 1% milk for a more balanced snack?
Pair it with oats, whole-grain cereal, fruit, nuts, or chia seeds for a more satisfying snack. Combining milk with fruit or whole grains also adds variety and can help make the snack more filling.
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Nutrition data compiled from USDA FoodData Central and scientific sources.