Milk is not only one of the best dietary sources of calcium, but the calcium found in milk is also easily absorbed ( 15). Foods of animal origin are the only rich sources of this essential vitamin. The following vitamins and minerals are found in particularly large amounts in milk: It also provides almost every single nutrient needed by humans - making it one of the most nutritious foods available. Milk contains all the vitamins and minerals necessary to sustain growth and development in a young calf during its first months of life. Carbs make up around 5% of milk - mainly in the form of lactose, which some people cannot digest. Milk is an excellent source of high-quality protein and different fats. This condition is called lactose intolerance - which is discussed later on. Some people lack the enzyme required to break down lactose. These are absorbed into your bloodstream, at which point your liver converts galactose into glucose. In your digestive system, lactose breaks down into glucose and galactose. CarbsĬarbs in milk are mainly in the form of the simple sugar lactose, which makes up around 5% of milk ( 13). Some research suggests that CLA supplements may harm metabolism ( 11, 12). Milk contains small amounts of trans fats, such as vaccenic acid and conjugated linoleic acid (CLA) ( 7).ĬLA has attracted considerable attention due to its various possible health benefits - though evidence is still limited ( 8, 9, 10). In contrast to trans fats in processed foods, dairy trans fats - also called ruminant trans fats - are considered beneficial for health. In addition, trans fats are naturally found in dairy products. Monounsaturated fats make up the rest - about 28% of the total fat content. Polyunsaturated fats are present in minimal amounts, making up around 2.3% of the total fat content. Whole milk is very high in saturated fats, which make up about 70% of its fatty acid content. Milk fat is one of the most complex of all natural fats, containing about 400 different types of fatty acids ( 7). In the United States, whole milk is 3.25% fat, reduced fat milk 2%, and low fat milk 1%.

In many countries, marketing of milk is mainly based on fat content. Whole milk straight from the cow is around 4% fat. As a result, it’s a popular supplement among athletes and bodybuilders ( 6). Whey protein is excellent for growing and maintaining muscles. Whey proteins have been associated with many beneficial health effects, such as decreased blood pressure and improved mood during periods of stress ( 5). It’s particularly rich in branched-chain amino acids (BCAAs) - such as leucine, isoleucine, and valine. Whey is another family of proteins, accounting for 20% of the protein content in milk. It may also promote lower blood pressure ( 3, 4). One important property of casein is its ability to increase the absorption of minerals, such as calcium and phosphorus ( 2). It’s really a family of different proteins, with alpha-casein being the most abundant. CaseinĬasein forms the majority - or 80% - of proteins in milk.

Soluble milk proteins are known as whey proteins.īoth groups of milk proteins are considered to be of excellent quality, with a high proportion of essential amino acids and good digestibility.

Insoluble milk proteins are called casein.

Proteins in milk can be divided into two groups based on their solubility in water: Milk is a rich source of protein - providing approximately 1 gram of this nutrient in each fluid ounce (30 mL), or 8.14 grams in each cup (249 grams) ( 1). One cup (249 grams) of whole cow’s milk with 3.25% fat provides ( 1):

It contains almost every single nutrient that your body needs. The nutritional composition of milk is highly complex.

1 2 cup skim milk nutrition