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Milk (fresh) Calories
Natural, fresh milk; good source of calcium and protein
CALORIES
GI
POTASSIUM
FIBER
Milk (fresh) Nutrition Facts
Selected: 100 g
64
KCAL / 100G
Carbs
4.8g
· 30%
Protein
3.3g
· 20%
Fat
3.6g
· 50%
Fiber
0g
Milk (fresh) 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
Potassium ⭐
150mg · 4% DV
Milk (fresh) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Milk (fresh) 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 (fresh) Contain Allergens?
Contains these allergens:
Which Diets Is Milk (fresh) 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 (fresh) Fat Profile
SATURATED
2.3g
MONOUNSATURATED
1g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Milk (fresh)
Milk (fresh) — Frequently Asked Questions
How long does fresh milk keep after opening?
Keep opened fresh milk tightly closed in the refrigerator and generally use it within 2–3 days. Discard it if it smells sour, looks curdled, or the container is swollen.
Can fresh milk be frozen?
Yes. Leave some space in the container because milk expands as it freezes. It may separate after thawing, so shake it well and consider using it in cooking or smoothies.
Does boiling milk reduce its nutritional value?
Brief heating leaves most of milk’s protein intact, although prolonged boiling can reduce some heat-sensitive vitamins. Pasteurized milk does not need to be boiled again for safety.
Why does milk sometimes curdle or look grainy?
As milk turns sour, increasing acidity causes its proteins to clump together. Acidic ingredients such as lemon juice or vinegar can also curdle warm milk, which is useful in some recipes and does not automatically mean it was spoiled.
Can milk be consumed with coffee or tea?
Yes. Tea and coffee compounds do not appear to meaningfully prevent the body from using milk’s calcium. People managing iron deficiency may prefer to have tea, coffee, and milk away from iron-rich meals or iron supplements.
Does drinking milk at night help with sleep?
Warm milk can be a comforting part of a bedtime routine for some people, but it is not a treatment for insomnia. Its effect on sleep varies with the individual and their overall evening habits.
Is milk a good drink after exercise?
Milk provides both protein and carbohydrate, making it a practical option as part of post-exercise recovery. Pairing it with fruit, oats, or a whole-grain sandwich can make the snack more filling.
Does milk cause mucus or phlegm?
There is no strong evidence that milk increases mucus production. It can leave a temporary coating sensation in the throat for some people, which is not the same as producing more phlegm.
Can people with lactose intolerance drink fresh milk?
Fresh milk may cause bloating, gas, abdominal discomfort, or diarrhea in people with lactose intolerance. Lactose-free milk or smaller amounts taken with meals may be better tolerated, depending on the person.
What foods pair well with milk for a balanced snack?
Milk pairs well with oats, unsweetened whole-grain cereal, fruit, or nuts for a more satisfying snack. When adding cocoa or coffee, keeping added sugar modest helps maintain a balanced choice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.