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Raw cow milk Calories
Natural source of protein, calcium, and B12
CALORIES
GI
POTASSIUM
FIBER
Raw cow milk Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.8g
· 31%
Protein
3.2g
· 21%
Fat
3.3g
· 48%
Fiber
0g
Raw cow milk Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
Biotin
3.2µg · 11% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
84mg · 12% DV
Calcium
113mg · 11% DV
Iodine
16µg · 11% DV
Selenium
3.7µg · 7% DV
Raw cow milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw cow milk Processed?
NOVA 1
Unprocessed
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 Raw cow milk Contain Allergens?
Contains these allergens:
Which Diets Is Raw cow milk 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
Raw cow milk Fat Profile
SATURATED
1.9g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Raw cow milk
Raw cow milk — Frequently Asked Questions
Should raw cow’s milk be boiled before drinking?
Raw milk can contain disease-causing microbes even when it smells and looks normal. Pasteurized milk is the safest choice; home heating may reduce risk but is not as controlled or reliable as commercial pasteurization.
Who should avoid raw cow’s milk completely?
Pregnant people, infants and young children, older adults, people with weakened immune systems, and those with serious chronic illnesses should avoid raw milk. Foodborne infections can be more severe in these groups.
How long does raw milk keep in the refrigerator?
Keep it continuously refrigerated and use it as soon as possible. Sourness, curdling, or an off smell can indicate spoilage, but harmful bacteria do not always cause noticeable changes in taste or smell.
Can raw cow’s milk be frozen?
Yes, although the fat and liquid may separate after thawing, so shake it well before use. Freezing does not reliably destroy the pathogens that may be present in raw milk.
Does heating raw milk destroy all of its nutrients?
No. Heat can slightly reduce some heat-sensitive vitamins, but most protein, fat, and minerals remain. The safety benefit of pasteurization far outweighs these small changes.
What does the cream layer on raw milk mean?
A cream layer forms when milk has not been homogenized and the fat rises to the top; it is not automatically a sign of spoilage. It also does not mean the milk is free from harmful microbes.
Is raw milk easier to digest for people with lactose intolerance?
Usually not. Raw milk still contains lactose and may trigger bloating, gas, cramps, or diarrhea in people with lactose intolerance. There is no strong evidence that enzymes in raw milk treat lactose intolerance.
Is raw milk a good choice after exercise?
Milk can contribute protein and carbohydrate to a post-workout meal or snack. Choosing pasteurized milk provides the same practical nutrition without adding an avoidable food-safety risk.
Can raw milk be added to coffee, tea, or oats?
It can, but adding it to a hot drink does not guarantee that the milk has been heated evenly or sufficiently to make it safe. Pairing milk with oats, fruit, or whole grains can make a more filling snack or breakfast.
Is raw milk healthier than pasteurized milk?
Raw milk has no well-established health advantage over pasteurized milk. Pasteurization preserves most of milk’s nutritional value while substantially reducing the risk of serious foodborne illness.
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Nutrition data compiled from USDA FoodData Central and scientific sources.