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95b
UHT whole milk (3% fat) Calories
UHT whole milk (3% fat)
CALORIES
GI
POTASSIUM
FIBER
UHT whole milk (3% fat) Nutrition Facts
Selected: 100 g
62
KCAL / 100G
Carbs
4.7g
· 31%
Protein
3.2g
· 21%
Fat
3.2g
· 48%
Fiber
0g
UHT whole milk (3% fat) 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
93mg · 13% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Selenium
2µg · 4% DV
UHT whole milk (3% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is UHT whole milk (3% fat) Processed?
NOVA 3
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 UHT whole milk (3% fat) Contain Allergens?
Contains these allergens:
Which Diets Is UHT whole milk (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
UHT whole milk (3% fat) Fat Profile
SATURATED
1.9g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to UHT whole milk (3% fat)
UHT whole milk (3% fat) — Frequently Asked Questions
What is the practical difference between UHT whole milk and regular pasteurized milk?
UHT milk is heated at a higher temperature for a very short time, so it lasts much longer unopened and may taste slightly more cooked. Nutritionally, they are broadly similar; the main differences are shelf life and flavor.
How long does UHT whole milk keep after opening?
Once opened, it should be refrigerated and is usually best used within a few days. Pouring it into a clean glass instead of drinking from the carton can help it stay fresh longer.
Can UHT whole milk be frozen?
Yes, but the texture can separate a little after thawing and the mouthfeel may change. For that reason, thawed milk is often better used in porridge, soups, sauces, or baking than for drinking plain.
Why does UHT whole milk sometimes look split in coffee or tea?
Very hot or acidic drinks can make milk proteins clump, especially if the milk is older. Using fresh milk and adding it gradually can reduce the chance of curdling.
Does UHT milk need to be boiled before drinking?
No. UHT milk has already been heat treated for safety, so it can be consumed straight from the carton once opened.
Is UHT whole milk better before or after a workout?
It can work at either time, depending on your digestion and the rest of the meal. Because it contains fat, some people find it heavier before training, while after training it can fit well on its own or alongside a carbohydrate source.
Does drinking milk at night actually help with sleep?
Warm milk can be a soothing bedtime habit for some people, but it is not a guaranteed sleep aid. The benefit is often more about comfort and routine than a strong direct effect.
What foods pair well with UHT whole milk for a more balanced snack?
It pairs well with fruit, oats, whole-grain bread, or nuts. Combining it with fiber-rich or carbohydrate-containing foods can make the snack feel more filling and balanced.
Is UHT whole milk easier to tolerate if you are lactose sensitive?
Not necessarily. UHT processing does not remove lactose, so people with lactose intolerance may still get symptoms and may do better with lactose-free milk.
Who should be careful with UHT whole milk?
Anyone with a milk allergy should avoid it because it contains dairy proteins. People with lactose intolerance or those advised to limit dairy for medical reasons should also use caution.
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Nutrition data compiled from USDA FoodData Central and scientific sources.