Nutritional Value Of Cow Milk

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 14^th 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.

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