Learn how many calories in 1 cup milk you get. Similarly, get the detailed nutritional summary, including micronutrients and macronutrients in 1 cup milk.
There are numerous benefits to downing cow’s milk. Cow’s milk contains protein and calcium necessary to keep your muscle mass strong. Cow milk also contains vitamin D, which allows your body to absorb calcium. In the market, milk is offered in both whole and skimmed varieties.
You can make your favourite protein shake by adding protein powders to the milk.
For this blog, we have studied whole milk from cows. Let’s find out how many calories in 1 cup milk.
Nutrition in 1 cup milk compared with male and female Dietary Reference Intake (DRI)
Serving size: 244.8 gm or 236.5 ml or 1 cup milk
Water – 212.08 gm.
Calories in 1 cup milk
Calories in 1 cup milk are 178.31 kCal; as much as 8.92 % of male DRI of 2000 kCal. Further, it can attain 11.89 % of female DRI of 1500 kCal.
a. Protein forms 17.90 % of the calories
b. Carbs form 27.12 % of the calories in 1 cup milk.
c. Fats form 55.37 % of the calories.
Macros in 1 cup milk
a. Protein in 1 cup milk is 7.98 grams, which is 10.64 % of male DRI of 75 grams. Further, it can complete 14.19 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
b. Carbs in 1 cup milk are 12.09 grams; therefore, it is 4.40 % of male DRI of 275 grams. Thus, it can achieve 5.86 % of female DRI of 206.25 grams. In general, the carbohydrates DRI is 55% of calories.
c. Fats in 1 cup milk are 10.97 grams, notably 16.45 % of male DRI of 66.67 grams. As a result, a woman gets 21.94 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The Fibre in 1 cup milk is 0.00 gram, thus is 0.00 % of male DRI of 38 gram. On the other hand, females get 0.00 % of female DRI of 25 grams.
e. Soluble Fibre is 0.00 gm, which is 0.00 % of male DRI of 10 gm. Additionally, females will get 0.00 % of female DRI of 9.86 gm.
f. Total Free Sugar is 11.97 gm, which is 19.95 % of male DRI of 60 gm and 23.94 % of female DRI of 50 gm.
Vitamins in 1 cup milk
a. Vitamin A – 145.37 mcg, as much as 16.15 % of male DRI of 900 mcg. Furthermore, women can get 20.77 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.07 mg, which is 5.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 6.36 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.27 mg, therefore, is 20.77 % of male DRI of 1.3 mg. Besides, women also get 24.55 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.20 mg, notably 1.25 % male DRI of 16 mg and 1.43 % female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.10 mg, thus is 7.69 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 4.85 mcg, therefore, is 16.17 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 17.21 mcg, as much as 4.30 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 1.22 mcg, which is 50.83 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 4.92 mg, therefore, is 5.47 % of male DRI of 90 mg. Further, it is 6.56 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.29 mcg, notably 5.80 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.54 mg, thus is 3.60 % of DRI of 15 mg for males and females.
l. Vitamin K – 0.00 mcg, as much as 0.00 % of male DRI of 120 mcg and 0.00 % of female DRI of 90 mcg.
Minerals in 1 cup milk
a. Calcium – 288.84 mg, which is 28.88 % of DRI of 1000 mg for males and females.
b. Phosphorus – 236.36 mg, therefore, is 33.77 % of DRI of 700 mg for males and females.
c. Iron – 0.37 mg, notably 4.63 % of male DRI of 8 mg and 2.06 % of female DRI of 18 mg.
d. Magnesium – 20.27 mg, thus is 5.07 % of male DRI of 400 mg and 6.54 % of female DRI of 310 mg.
e. Copper – 73.43 mcg, as much as 8.16 % of DRI of 900 mcg for males and females.
f. Manganese – 0.02 mg, which is 0.87 % of male DRI of 2.3 mg and 1.11 % of female DRI of 1.8 mg.
g. Molybdenum – 0.00 mcg.
h. Zinc – 0.81 mg, notably 7.36 % of male DRI of 11 mg. At the same time, women get 10.13 % of female DRI of 8 mg.
i. Chromium – 9.79 mcg, thus is 27.97 % of male DRI of 35 mcg. Besides, women too get 39.16 % of female DRI of 25 mcg.
j. Selenium – 2.33 mcg, as much as 4.24 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 281.49 mg, as much as 5.99 % of DRI of 4700 mg for males and females.
m. Sodium – 62.32 mg, which is 4.15 % of DRI of 1500 mg for males and females.
n. Omega 3 – 50.23 mg, therefore, is 8.37 % of DRI of 600 mg for males and females
o. Omega 6 – 276.67 mg, not only 46.11 % of DRI of 600 mg for males and females.
Carbs in 1 cup milk
When you eat 1 cup milk you get 12.09 grams carbohydrates and 178.31 kCal energy. Clearly, carbohydrates form 27.12 % of the calories in 1 cup milk. Here is how it completes your carbs requirements.
a. 4.40 % of the daily requirement of 275 grams for a 2000 kcal diet.
b. 5.86 % of the daily requirement of 206.25 grams for a 1500 kcal diet.
c. 7.33% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 9.77% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in 1 cup milk
a. Total available carbs in 1 cup milk – 12.09 gm.
b. Total Starch – 0.00 gm, which is 0.00 % of total carbs in 1 cup milk
c. Total Free Sugar – 11.97 gm, which is 99.01 % of total carbs in 1 cup milk
Details of free sugars in 1 cup milk
a. Fructose – 0.49 gm, which is 4.05 % of total carbs in 1 cup milk
b. Glucose – 0.44 gm, which is 3.64 % of total carbs in 1 cup milk
c. Sucrose – 0.59 gm, which is 4.88 % of total carbs in 1 cup milk
d. Maltose – 0.00 gm, which is 0.00 % of total carbs in 1 cup milk
Sum of Total Free Sugar – 11.97 gm, which is 99.01 % of total carbs in 1 cup milk
Disclaimer
Values of DRI are for a healthy adult. Nutrition plus energy requirement may change as per physical activity, gender and age. Nutritional values of 1 cup milk are from IFCT, approximate and subject to variance.
