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Milk

Overview

Milk provides protein, calcium, phosphorus, riboflavin and vitamin B12. A typical glass makes it a practical protein contributor despite the table's per-100 g protein value.

Within a BRAIN-aligned pattern, dairy milk is one option for protein and calcium; suitability depends on tolerance, preference and the nutritional profile of alternatives.

Food Context

Essential Amino Acid Profile

Milk protein provides all essential amino acids and is used as a high-quality reference protein. Its relevance is practical at ordinary drink portions, not merely because of a per-100 g threshold [1].

Recipes

1 recipe containing this food

Turmeric Milk

A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption

Nutrient Tables (per 100 g)

Selected food and preparation: Milk, whole, 3.25% milkfat, with added vitamin D. per 100 g edible portion.

Core nutrients

Nutrient	Amount per 100 g	% reference intake per 100 g
Energy	61 kcal	—
Protein	3.2 g	—
Total fat	3.3 g	—
Saturated fat	1.9 g	—
Carbohydrates	4.8 g	—
Sugars	5.1 g	—

Key vitamins and minerals

Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.

Nutrient	Amount per 100 g	% reference intake per 100 g
Phosphorus	84 mg	12%
Calcium	113 mg	11.3%
Vitamin B12	0.5 µg	18.8%
Vitamin B2	0.2 mg	13%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Composition source: USDA FoodData Central, Milk, whole, 3.25% milkfat, with added vitamin D, FDC ID 171265, per 100 g edible portion

Substances

10 substances in this food

Ca²⁺

Calcium

USDA FoodData Central reports calcium in Milk, whole, 3.25% milkfat, with added vitamin D.

Mg²⁺

Magnesium

USDA FoodData Central reports magnesium in Milk, whole, 3.25% milkfat, with added vitamin D.

PO₄³⁻

Phosphorus (Phosphate)

USDA FoodData Central reports phosphorus in Milk, whole, 3.25% milkfat, with added vitamin D.

K⁺

Potassium

USDA FoodData Central reports potassium in Milk, whole, 3.25% milkfat, with added vitamin D.

Vitamin B1 (Thiamine)

USDA FoodData Central reports vitamin B1 in Milk, whole, 3.25% milkfat, with added vitamin D.

Vitamin B12 (Cobalamin)

USDA FoodData Central reports vitamin B12 in Milk, whole, 3.25% milkfat, with added vitamin D.

Vitamin B2 (Riboflavin)

USDA FoodData Central reports vitamin B2 in Milk, whole, 3.25% milkfat, with added vitamin D.

Vitamin B5 (Pantothenic Acid)

USDA FoodData Central reports vitamin B5 in Milk, whole, 3.25% milkfat, with added vitamin D.

Vitamin D

USDA FoodData Central reports vitamin D in Milk, whole, 3.25% milkfat, with added vitamin D.

Zn²⁺

Zinc

USDA FoodData Central reports zinc in Milk, whole, 3.25% milkfat, with added vitamin D.

References

[1] FAO (2013). Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation. Protein-quality framework and reference data supporting milk protein as a complete, highly digestible protein source.