Cow milk is a highly nutritious food, which is rich in several nutrients like calcium, potassium, vitamins and protein. People have been using cow’s milk since 6,000-8,000 B.C. And since 14th century, it has gained immense popularity as one of the healthiest foods. Milk meets the basic requirements of the body. It is highly beneficial in the growth and development of bones. It is also helpful in fighting against diseases like gout, kidney stones, breast cancer, rheumatoid arthritis, migraine headaches and others. Considering the innumerable health benefits of cow’s milk, knowing about its nutritional value will be highly helpful. So, read on and increase your knowledge.
Cow Milk Nutrition Facts
Amount of Cow Milk: 1 cup
Total Weight of Cow Milk: 244 g
|
Nutrients
|
Amount
|
|
Basic Components
|
|
|
Carbohydrate
|
11.71 g
|
|
Protein
|
8.13 g
|
|
Fat
|
6.68 g
|
|
Saturated Fat
|
2.92 g
|
|
Ash
|
1.81 g
|
|
Water
|
217.67 g
|
|
Organic acid
|
512.40 mg
|
|
Citric acid
|
512.40 mg
|
|
Calories
|
|
|
Total Calories
|
212.20
|
|
Calories From Fat
|
42.16
|
|
Calories From Saturated fat
|
26.24
|
|
Carbohydrate
|
|
|
Sugar – total
|
11.71 g
|
|
disaccharides
|
11.71 g
|
|
Vitamins
|
|
|
Vitamin A IU
|
500.20 IU
|
|
Vitamin A RE
|
139.08 RE
|
|
A-carotenoid
|
9.76 RE
|
|
A-retinol
|
129.32 RE
|
|
Thiamin-B1
|
0.10 mg
|
|
Riboflavin-B2
|
0.40 mg
|
|
Niacin-B3
|
0.21 mg
|
|
Niacin equiv
|
1.94 mg
|
|
Vitamin B6
|
0.10 mg
|
|
Vitamin B12
|
0.89 mcg
|
|
Biotin
|
4.88 mcg
|
|
Vitamin C
|
2.32 mg
|
|
Vitamin D IU
|
97.60 IU
|
|
Vitamin D
|
2.44 mcg
|
|
Vitamin E alpha equiv
|
0.17 mg
|
|
Vitamin E IU
|
0.25 IU
|
|
Vitamin E mg
|
0.17 mg
|
|
Folate
|
12.44 mcg
|
|
Vitamin K
|
9.76 mcg
|
|
Pantothenic Acid
|
0.78 mg
|
|
Minerals
|
|
|
Boron
|
3.66 mcg
|
|
Calcium
|
296.70 mg
|
|
Chloride
|
244.00 mg
|
|
Copper
|
0.02 mg
|
|
Iodine
|
58.56 mcg
|
|
Iron
|
0.12 mg
|
|
Magnesium
|
33.35 mg
|
|
Molybdenum
|
4.88 mcg
|
|
Phosphorous
|
232.04 mg
|
|
Potassium
|
376.74 mg
|
|
Selenium
|
5.37 mcg
|
|
Sodium
|
121.76 mg
|
|
Zinc
|
0.95 mg
|
|
Mono Fats
|
1.35 g
|
|
14:1 myristol
|
0.03 g
|
|
16:1 palmitol
|
0.10 g
|
|
17:1 heptadecenoic
|
0.02 g
|
|
18:1 oleic
|
1.18 g
|
|
Poly Fats
|
0.17 g
|
|
18:2 linoleic
18:3 linolenic
|
10.10 g
0.07 g
|
|
Other Fats
|
|
|
Omega 3 Fatty Acids
|
0.07g
|
|
Omega 6 Fatty Acids
Trans fatty acids
|
0.10 g
0.13 g
|
|
Amino Acids
|
|
|
Alanine
|
0.27 g
|
|
Arginine
Aspartate
|
0.28 g
0.59 g
|
|
Cystine
|
0.07 g
|
|
Glutamate
Glycine
|
1.62 g
0.16 g
|
|
Histidine
|
0.21 g
|
|
Isoleucine
|
0.47 g
|
|
Leucine
|
0.76 g
|
|
Lysine
|
0.61 g
|
|
Methionine
|
0.20 g
|
|
Phenylalanine
|
0.37 g
|
|
Proline
|
0.75 g
|
|
Serine
|
0.42 g
|
|
Threonine
|
0.35 g
|
|
Tryptophan
|
0.10 g
|
|
Tyrosine
|
0.37 g
|
|
Valine
|
0.52 g
|
Buying & Storing Tips
- Before purchasing milk, look for the “sell-by” date to guide you towards its shelf life.
- Smell the container of the milk to ensure that it has not been spoilt.
- Buy the milk that has been stored in the coldest part of the refrigerator.
- While storing milk in the refrigerator, ensure that it is properly covered. This will prevent absorption of the aroma of other foods kept therein.
- Do not keep milk in the door of the refrigerator, as it will be then exposed to too much heat, because of the regular closing and opening of the door.
