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Raw whole cow's milk Calories
Raw whole cow's milk; naturally rich in protein, calcium, and vitamin B12.
CALORIES
GI
POTASSIUM
FIBER
Raw whole cow's milk Nutrition Facts
Selected: 100 g
64
KCAL / 100G
Carbs
4.8g
· 29%
Protein
3.3g
· 20%
Fat
3.7g
· 51%
Fiber
0g
Raw whole cow's 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
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Selenium
2.5µg · 5% DV
Raw whole cow's milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw whole cow's 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 whole cow's milk Contain Allergens?
Contains these allergens:
Which Diets Is Raw whole cow's milk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Raw whole cow's milk Fat Profile
SATURATED
2.3g
MONOUNSATURATED
1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Raw whole cow's milk
Raw whole cow's milk — Frequently Asked Questions
Who should avoid raw whole cow’s milk?
Pregnant people, infants and young children, older adults, people with weakened immune systems, and those with serious chronic illness should avoid raw milk. It can contain disease-causing microbes even when it smells and looks normal.
Does boiling raw milk make it safe?
Boiling can reduce many harmful microorganisms, but home heating and storage practices do not provide the same controlled assurance as pasteurization. Cool heated milk promptly in a clean container and keep it refrigerated.
How should raw whole milk be stored?
Refrigerate it promptly after purchase and maintain the cold chain. Keep the container closed, do not leave it at room temperature, and follow the product’s use-by instructions.
Can raw milk be frozen?
Yes, though the fat and liquid may separate after thawing. Thaw it in the refrigerator, shake well before using, and do not refreeze thawed milk.
What is the main difference between raw and pasteurized whole milk?
The key difference is food safety: pasteurization uses controlled heat to reduce potentially harmful microorganisms. Small nutritional changes can occur with heating, but there is no strong evidence that raw milk offers a clear health advantage.
Can raw milk be used in smoothies or iced coffee?
Using raw milk in a cold drink does not reduce any microbes that may be present. Pasteurized milk is the safer choice, especially for children, pregnant people, and anyone with a vulnerable immune system.
Is it safe to make yogurt from raw milk?
Fermentation makes milk more acidic, but it does not reliably eliminate every harmful microorganism that may have been present at the start. Heating the milk first and using clean equipment is the safer approach for homemade yogurt.
Does raw milk help with lactose intolerance?
No. The naturally occurring enzymes in raw milk are not present in amounts that reliably allow people with lactose intolerance to digest lactose without symptoms.
Is raw whole milk a good post-workout drink?
Milk can be a convenient post-workout option because it provides protein and carbohydrate. For recovery, pasteurized milk is the safer choice because it avoids the added foodborne illness risk of raw milk.
Does drinking raw milk before bed improve sleep?
A warm milk routine may feel relaxing for some people, but raw milk itself has no proven sleep-specific benefit. If milk is part of an evening routine, pasteurized milk is the safer option.
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Nutrition data compiled from USDA FoodData Central and scientific sources.