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High-protein, calcium-rich, whole milk
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Tulaf milk (240 g) has 163 calories. That works out to 68 calories per 100 g. It contains 11.5 g of carbs, 8.6 g of protein, 9.1 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 47 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
163
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
8.6g
· 17% DV
Fat
9.1g
· 12% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 21% · Fat 51%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 5.76 g | 29% |
| Trans fat | 0.29 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.6 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 163 kcal |
| 1 g | 1 g | 1 kcal |
| 1 teaspoon (medium) | 5 g | 3 kcal |
| 1 tablespoon (medium) | 15 g | 10 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (small) | 180 g | 122 kcal |
| 1 bottle (medium) | 200 g | 136 kcal |
| 1 serving (medium) | 250 g | 170 kcal |
| 1 cup (large) | 300 g | 204 kcal |
| 1 pack (large) | 500 g | 340 kcal |
Calculated from 68 calories per 100 g.
The information provided does not say whether Tulaf milk is pasteurised. Look for a pasteurisation or UHT statement on its packaging; do not treat milk as safe to drink raw unless it has been properly pasteurised.
Yes, Tulaf milk can be used for some homemade cheeses, such as fresh farmer-style cheese. The result depends on the recipe and whether the milk is pasteurised; some traditional cheese methods specifically require raw milk.
Yes, Tulaf milk can be steamed and frothed for lattes or cappuccinos. Its whole-milk texture gives coffee a creamy finish; avoid overheating it, which can flatten the foam and affect the taste.
Tulaf milk should not normally curdle during gentle heating. Very high heat, prolonged boiling, or adding it directly to an acidic liquid can make milk proteins separate; warm it gradually and stir it into acidic dishes slowly.
Yes, Tulaf milk can replace some or all of the water in oatmeal. It makes the porridge creamier and adds protein; stir it as it heats to reduce sticking or scorching.
Keep opened Tulaf milk tightly closed in the refrigerator, rather than in the warm door if you can avoid it. Follow the package’s guidance for use after opening, and discard it if its smell or appearance changes.
Yes, Tulaf milk can be frozen, although its texture may become grainy or separate after thawing. Leave room in the container for expansion, thaw it in the refrigerator, and shake it well before using.
There is no indication that Tulaf milk is lactose-free. Regular milk contains lactose, so people with lactose intolerance may have symptoms; choose a product specifically identified as lactose-free if needed.
Tulaf milk can fit into a meal plan for someone with diabetes, but its lactose contributes carbohydrates that can affect blood glucose. Account for the serving alongside the meal’s other carbohydrate sources.
Tulaf milk does not cause weight gain on its own. Because it is whole milk, frequent large servings can add to overall energy intake, so portion size matters if you are managing your weight.
Vitamins
B12
1.08µg · 45% DV
B2
0.43mg · 33% DV
Biotin
8.4µg · 28% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
288mg · 29% DV
Iodine
38µg · 25% DV
Potassium ⭐
360mg · 11% DV
Sodium
110mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 163 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Tulaf milk is a whole, drinkable milk product. The information provided does not identify a particular region or a distinctive production tradition, so it is best understood as milk for everyday use. It can be poured over cereal or oats, enjoyed on its own, or added to tea, coffee, soups and baking. Its mild, creamy taste works well served cold or gently warmed.
It provides protein and calcium while retaining the milk’s fat; each 100 g contains 3.6 g of protein. Pair it with fruit or oats for a simple breakfast, or use a measured amount in drinks and recipes if you prefer a lighter serving.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
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.
Contains these allergens:
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
SATURATED
5.76g
MONOUNSATURATED
2.64g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.