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Milk (Carton) Calories
Carton-packaged pasteurized cow's milk, good source of calcium and B12
CALORIES
GI
POTASSIUM
FIBER
Milk (Carton) Nutrition Facts
Selected: 100 g
64
KCAL / 100G
Carbs
4.8g
· 30%
Protein
3.3g
· 21%
Fat
3.5g
· 49%
Fiber
0g
Milk (Carton) Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
Biotin
3.5µg · 12% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Selenium
2µg · 4% DV
Milk (Carton) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Milk (Carton) 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 (Carton) Contain Allergens?
Contains these allergens:
Which Diets Is Milk (Carton) 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 (Carton) Fat Profile
SATURATED
2.3g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Milk (Carton)
Milk (Carton) — Frequently Asked Questions
How long does carton milk keep after opening?
Once opened, it should be kept refrigerated and is usually best used within a few days. If the smell, taste, or texture changes, it should be discarded.
Can carton milk be frozen?
Yes, but the texture may separate slightly after thawing. It usually works better in cooking, coffee, or smoothies than for drinking plain.
Does boiling milk destroy its nutrition?
Brief heating does not remove its protein, though some heat-sensitive vitamins can decrease. Prolonged high heat can also affect flavor and texture.
What is the main difference between carton milk and fresh milk?
The biggest difference is processing and shelf life; carton milk is heat-treated to last longer. The taste can be slightly different, but both are used in much the same way.
Is milk a good choice before or after a workout?
It can work at either time. After training it is a convenient option, while before training some people may prefer a smaller amount because it can feel filling.
Does drinking milk at night help you sleep?
It is not a guaranteed sleep aid. Still, warm milk can be part of a calming bedtime routine for some people.
Does milk increase mucus production?
For most people, milk does not actually increase mucus. It can leave a thicker mouthfeel that makes it seem that way.
Who should be careful with milk?
Anyone with a milk allergy should avoid it completely. People who do not tolerate lactose well may notice bloating, gas, or stomach discomfort depending on the amount they drink.
What foods pair well with milk?
Milk pairs well with oats, fruit, and whole grains for a more filling snack or breakfast. It also works as a base for smoothies, soups, and sauces.
Is carton milk considered heavily processed?
No, plain carton milk is generally considered minimally processed because it is mainly filtered, standardized, and heat-treated for safety. That is different from flavored milk products with added sugar or other ingredients.
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Nutrition data compiled from USDA FoodData Central and scientific sources.