How many calories in 1 glass of milk: It’s here.

Calories in 1 glass of milk count as it can be base for many weight loss beverages. This article describes protein in milk and other milk nutrition facts between cow milk and buffalo milk. This will help you choose the right milk to suit your nutritional requirements.C

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Cow milk or buffalo milk?

There is no need to explain why milk is important in our diet. But you might be wondering about choosing cow milk or buffalo milk. 

Buffalo milk is white, creamy, and contains more fats, while cow milk is off-white in colour and leaner in fats as compared to buffalo milk. 

The following information along with cow milk and buffalo milk nutritional parameters may help you differentiate well in choosing one option.

Cow milk or buffalo milk - Calories in 1 glass of milk , which is lower?

When it comes to weight loss, calories matter. If you are preparing a weight loss drink with milk as a base ingredient, you would like to restrict the calories of your beverage. It would be a wise idea if you keep the calories in 1 glass of milk low to limit the overall calories of the beverage so that your day’s calorie intake target is not exceeded.

As per IFCT, one glass of cow milk without sugar may contain around 182.11 kCal.

Whereas one glass of buffalo milk without sweetener contains around 268.09 kCal.

It is therefore wise to choose cow milk over buffalo milk to prepare your weight loss drink as the calories of beverages made from cow milk will be lower than the buffalo milk.

Protein in milk of cow vs protein in milk of buffalo which is more?

It is very important to get the daily requirement of protein as per your body weight for growth and maintenance of the body. One glass of unsweetened milk provides around 10 to 20 % of the daily protein requirement of humans depending upon age and gender. Hence your milk beverage can be a good source of protein. 

Protein in the milk of cow is around 8.15 gm in one glass. Cow milk contains 17.90% of protein by calories.

On the other hand, the protein in milk from buffalo is 9.20 gm which is around 1 gram more than cow milk. But this 1 gram comes with 86 kcal more as you have to take more carbs. Protein forms 13.7 % of calories in Buffalo’s milk.

It is therefore not justified to take buffalo milk to get 1-gram additional protein at an expense of 86 kilocalories when you are on calories restricted diet.

Cow milk nutrition vs buffalo milk nutrition?

Both cow milk and buffalo milk are good sources of Vitamin A, Vitamin B Complex, Vitamin D, Vitamin E, Calcium, Phosphorus, and Potassium. Here is a short comparison that will tell you the difference between cow milk and buffalo milk.

Cow milk contains more Vitamin A than Buffalo milk.

Vitamin B complex content is more in Buffalo milk than cow milk.

Vitamin D is more in Buffalo milk than cow milk.

Cow milk is richer in Vitamin E as compared to buffalo milk.

In terms of minerals, calcium and iron are more in buffalo milk than cow milk whereas phosphorus and potassium content is higher in cow milk as compared to buffalo milk.

The milk nutrition facts of cow and buffalo milk are given below for reference.

Cow milk - calories in 1 glass of milk & nutrition

Serving size – 1 glass of cow milk or 250 gm

Cow milk macros

Calories in 1 glass of milk – 182.11 kCal, which is 9.11 % of the daily value for RDA of 2000 kCal,

Protein in milk, cow’s – 8.15 gm, that is 10.87 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein forms 17.90 % of the calories of cow’s milk.

Carbs in milk, cow’s – 12.35 gm, around 4.49 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 27.13 % of the calories of cow’s milk.

Fats in milk – 11.20 gm, approximately 16.80 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 55.35 % of the calories of cow’s milk.

Fiber in milk – 0.00 gm, nearly 0.00 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.00 gm, roughly 0.00 % of the daily value for RDA of 10 gm,

Total Free Sugar – 12.23 gm, which is 20.38 % of the daily value for RDA of 60 gm

Vitamins in Cow milk

Vitamin A – 148.47 mcg, roughly 16.50 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.08 mg, almost 6.67 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.28 mg, which is 21.54 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.20 mg, that is 1.25 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.10 mg, around 7.69 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 4.95 mcg, almost 16.50 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 17.58 mcg, approximately 4.40 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 5.03 mg, roughly 12.58 % of the daily value for RDA of 40 mg,

Vitamin D – 0.30 mcg, almost 6.00 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.55 mg, which is 36.67 % of the daily value for RDA of 1.5 mg,

Vitamin K – 0.00 mcg, that is 0.00 % of the daily value for RDA of 120 mcg,

Minerals in Cow milk

Calcium – 295.00 mg, around 29.50 % of the daily value for RDA of 1000 mg,

Phosphorus – 241.40 mg, approximately 34.49 % of the daily value for RDA of 700 mg,

Iron – 0.38 mg, nearly 4.75 % of the daily value for RDA of 8 mg,

Magnesium – 20.70 mg, roughly 5.18 % of the daily value for RDA of 400 mg,

Copper – 75.00 mcg, almost 8.33 % of the daily value for RDA of 900 mcg,

Manganese – 0.03 mg, which is 1.30 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.83 mg, around 7.55 % of the daily value for RDA of 11 mg,

Chromium – 10.00 mcg, approximately 28.57 % of the daily value for RDA of 35 mcg,

Selenium – 2.38 mcg, nearly 4.33 % of the daily value for RDA of 55 mcg,

Potassium – 287.50 mg, around 6.12 % of the daily value for RDA of 4700 mg,

Sodium – 63.65 mg, approximately 4.24 % of the daily value for RDA of 1500 mg,

Omega 3 – 51.30 mg, nearly 8.55 % of the daily value for RDA of 600 mg,

Omega 6 – 282.58 mg, roughly 47.10 % of the daily value for RDA of 600 mg

Buffalo milk - calories in 1 glass of milk & nutrition

Serving size – 1 glass of buffalo milk or 250 gm

Buffalo milk macros

Calories in 1 glass of milk – 268.09 kCal, which is 13.40 % of the daily value for RDA of 2000 kCal,

Protein in milk, Buffalo’s – 9.20 gm, that is 12.27 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein forms 13.73 % of the calories of Buffalo’s milk.

Carbs in milk, Buffalo’s – 20.98 gm, around 7.63 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 31.30 % of the calories of Buffalo’s milk.

Fats in milk – 16.45 gm, approximately 24.67 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 55.22 % of the calories of Buffalo’s milk.

Fiber in milk – 0.00 gm, nearly 0.00 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.00 gm, roughly 0.00 % of the daily value for RDA of 10 gm,

Total Free Sugar – 13.35 gm, which is 22.25 % of the daily value for RDA of 60 gm,

Vitamins in Buffalo milk

Vitamin A – 126.20 mcg, roughly 14.02 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.13 mg, almost 10.83 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.33 mg, which is 25.38 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.18 mg, that is 1.13 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.10 mg, around 7.69 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 5.40 mcg, almost 18.00 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 21.43 mcg, approximately 5.36 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 5.93 mg, roughly 14.83 % of the daily value for RDA of 40 mg,

Vitamin D – 0.40 mcg, almost 8.00 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.48 mg, which is 32.00 % of the daily value for RDA of 1.5 mg,

Vitamin K – 0.00 mcg, that is 0.00 % of the daily value for RDA of 120 mcg,

Minerals in Buffalo milk

Calcium – 302.50 mg, around 30.25 % of the daily value for RDA of 1000 mg,

Phosphorus – 217.35 mg, approximately 31.05 % of the daily value for RDA of 700 mg,

Iron – 0.40 mg, nearly 5.00 % of the daily value for RDA of 8 mg,

Magnesium – 25.13 mg, roughly 6.28 % of the daily value for RDA of 400 mg,

Copper – 75.00 mcg, almost 8.33 % of the daily value for RDA of 900 mcg,

Manganese – 0.03 mg, which is 1.30 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.75 mg, around 6.82 % of the daily value for RDA of 11 mg,

Chromium – 10.00 mcg, approximately 28.57 % of the daily value for RDA of 35 mcg,

Selenium – 3.63 mcg, nearly 6.60 % of the daily value for RDA of 55 mcg,

Potassium – 272.50 mg, around 5.80 % of the daily value for RDA of 4700 mg,

Sodium – 75.25 mg, approximately 5.02 % of the daily value for RDA of 1500 mg,

Omega 3 – 86.90 mg, nearly 14.48 % of the daily value for RDA of 600 mg,

Omega 6 – 384.45 mg, roughly 64.08 % of the daily value for RDA of 600 mg

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Health benefits of taking milk regularly

Milk is a healthy dairy product that offers many nutritional and health benefits. Milk nutrition facts suggest it is one of the best sources of protein and can be used in conjunction with other types of nutrition for maximum health benefits. It provides the necessary vitamins and minerals your body needs for proper nutrition. More than half of the milk is made up of fats while its calcium and potassium content is also very high. 

Milk is an excellent source of vitamin A and also contains conjugated linoleic acid. Regular intake of milk has been shown to decrease the risk of many cancers, heart disease [PMID: 29306896], decrease LDL cholesterol. It also reduces blood pressure and raises the concentration of HDL cholesterol.

Milk supports healthy muscles mass

Milk contains whey which is a good source of protein. Whey contains all essential amino acids and helps build good muscle mass.

Milk is also an excellent source of calcium, magnesium, and potassium, both of which are vital to maintaining health. Potassium is needed for frequent and adequate nerve and muscle function. Calcium, on the other hand, is needed for healthy bones and teeth. One glass of milk provides nearly 30% of the daily requirement of calcium.

Milk in diabetes

Milk contains lactose. Lactose is a milk sugar that helps to keep the digestion of food going. It is also a simple sugar and is the main component of milk. Lactose has glycemic index (GI ) of 46 [PMID: 31718111]. For those suffering from type 2 diabetes, milk without sugar is also a good inclusion in a diet because it can help control blood sugar levels and aid in weight loss.

Milk gives healthy skin

Milk is a good source of vitamin A and vitamin E, a substance that is an essential nutrient in maintaining health and skin. Vitamin E plays a variety of roles in the body including resistance to inflammation and helping to repair tissue damage. Milk is also a good source of zinc, an essential nutrient that helps maintain healthy skin, nerves, and bones.

Milk builds healthy bones that prevent osteoporosis

Milk contains calcium and protein, the two essential nutrients required to maintain healthy bones. Protein is essential in providing energy and building muscles and calcium provides the necessary nutrients to maintain bone density. Calcium is important in regulating bone mass and preventing osteoporosis.

Lowering blood pressure

Milk can also be used as a source of potassium, another mineral that helps many people regulate the amount of sodium in their diet. Diet high in potassium foods including milk may help reduce blood pressure

Milk has antioxidant Potential

Milk has potent antioxidant activity, thanks to its nutrients such as vitamin C, vitamin D, vitamin A, zinc, chromium, and selenium. This antioxidant activity persists until 3 days of refrigerated storage. One should not store milk for more than 6 days as its nutritional values antioxidant activity declines significantly [PMID: 28836975]. 

There is no effect on the antioxidant activity, nutritional value of milk because of boiling or pasteurization.

Milk helps in weight loss

Milk provides protein which is related to the satiety index. Taking a proper combination of milk beverages and other milk products to complete protein intake may help reduce weight.

Cow milk contains a special bacterium called Faecalibacterium prausnitzii. This bacterium has anti-inflammatory properties. It has been observed that the abundance of this bacteria in the gut is inversely linked with obesity in people [PMID: 31419254]

Milk Pasteurization and other heat treatments

It is recommended to boil the milk before consumption. Boiling kills the bacteria in the milk and makes it suitable for human consumption.

Commercial milk undergoes pasteurization in which the milk is heated at around 70 to 72 deg C for 15 to 20 seconds and then quenched to 3 Dec C.

In India sizable amount of milk is sold loose directly to the consumers. In that case, it is always safe to boil the milk before use.

Heat treatment of milk improves the shelf life without the loss of many nutrients. There is also no recognizable depletion of antioxidant activity too.

Lactose intolerance

People suffering from lactose intolerance or PCOS or skin allergy are advised to avoid milk and milk products until the symptoms subside. Take medical help if required.

Summary

If you are on weight loss, you may consider milk beverages as a part of your diet. Cow milk has lesser calories than buffalo milk which makes it an ideal choice. Nevertheless, both glasses of milk are nutritional to human health.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
www.vegdietplans.com

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