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95b
Whole milk Calories
Whole milk is a source of calcium and protein.
CALORIES
GI
POTASSIUM
FIBER
Whole milk Nutrition Facts
Selected: 100 g
62
KCAL / 100G
Carbs
4.8g
· 31%
Protein
3.2g
· 21%
Fat
3.3g
· 48%
Fiber
0g
Whole milk Vitamins & Minerals
Vitamins
B12
0.4µg · 17% 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
Whole milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole milk 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 Whole milk Contain Allergens?
Contains these allergens:
Which Diets Is Whole milk 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
Whole milk Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Whole milk
Whole milk — Frequently Asked Questions
How long does whole milk keep after opening?
Keep opened milk tightly closed in the refrigerator and use it within the time stated on the package. It should not be left at room temperature for extended periods.
Can whole milk be frozen?
Yes, but freezing can cause the fat and liquid to separate, changing the texture after thawing. Shake it well before use; thawed milk is often best used in cooking or hot drinks.
Does boiling whole milk reduce its nutritional value?
Prolonged boiling can reduce some heat-sensitive vitamins. Pasteurized and UHT milk do not need to be boiled again for safety; gentle warming is enough.
Is it bad to drink whole milk in coffee or tea?
For most people, adding milk to coffee or tea is not harmful. Tea compounds may slightly reduce absorption of plant-based iron from a meal, so people with iron deficiency may prefer tea between meals.
Is whole milk better before or after exercise?
Whole milk can fit into a post-workout meal because it provides both protein and carbohydrate. Right before training, its richer texture may feel heavy for some people, so timing depends on individual comfort.
Will drinking whole milk at night cause weight gain?
Drinking milk at night does not automatically cause weight gain; overall intake and portion size matter most. If it is used as an evening snack, skipping added sugar helps keep it more balanced.
When is whole milk a better choice than reduced-fat or skim milk?
Whole milk has a creamier taste and contains milk fat, which can make it feel more satisfying. It may suit people who want a more filling option, while reduced-fat or skim milk can suit those who prefer a lighter choice.
Can people with lactose intolerance drink whole milk?
Lactose intolerance is different from a milk allergy, and the amount tolerated varies from person to person. Those who get symptoms may prefer lactose-free milk or seek individualized advice from a health professional.
Is lactose-free milk safe for someone with a milk allergy?
No. Lactose-free milk still contains milk proteins, which are the trigger for a milk allergy, so it is not an appropriate alternative for someone with a milk protein allergy.
Does whole milk increase mucus production?
There is no strong evidence that milk increases mucus production. It can leave a temporary coating sensation in the mouth that makes mucus feel thicker, but it has not been shown to worsen colds or create more phlegm.
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Nutrition data compiled from USDA FoodData Central and scientific sources.