Learn how many calories in 100 ml milk have in this article. In addition, discover the detailed nutrition in 100 ml milk.
Milk is moderate in calories and can form the basis of different protein shakes. With just 100 ml of milk as a base and other ingredients, you can make a medium serving of a high-quality shake or smoothie.
A protein drink is an innovative and simple way to add protein to your diet. Protein drinks can also be a drink for weight loss or a healthy snack mid-mealtime.
There are many ways to make protein drinks, such as banana protein milkshakes or chocolate smoothies. Usually, a small protein drink needs around 100 ml milk. Therefore, it is essential to find how many calories in 100 ml milk to find out the calories in your small serving of drink. Let’s find out.
Nutrition in 100 ml milk compared with male and female Dietary Reference Intake (DRI)
Serving size: 103.50 gm or 100 ml milk
Water – 89.67 gm.
Calories in 100 ml milk
Calories in 100 ml milk are 75.39 kCal; as much as 3.77 % of male DRI of 2000 kCal. Further, it can attain 5.03 % of female DRI of 1500 kCal.
a. Protein forms 17.88 % of the calories
b. Carbs form 27.11 % of the calories in 100 ml milk.
c. Fats form 55.39 % of calories.
Macros in 100 ml milk
a. Protein in 100 ml milk is 3.37 grams, which is 4.49 % of male DRI of 75 grams. Further, it can complete 5.99 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
b. Carbs in 100 ml milk are 5.11 grams, therefore, is 1.86 % of male DRI of 275 grams. Thus, it can achieve 2.48 % of female DRI of 206.25 grams. In general, the carbohydrates DRI is 55% of calories.
c. Fats in 100 ml milk are 4.64 grams, notably 6.96 % of male DRI of 66.67 grams. As a result, a woman gets 9.28 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The Fibre in 100 ml milk is 0.00 grams.
e. Soluble Fibre is 0.00 gm.
f. Total Free Sugar is 5.06 gm, which is not only 8.43 % of male DRI of 60 gm but also 10.12 % of female DRI of 50 gm.
Vitamins in 100 ml milk
a. Vitamin A – 61.47 mcg, as much as 6.83 % of male DRI of 900 mcg. Furthermore, women can get 8.78 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.03 mg, which is 2.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 2.73 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.11 mg, therefore, is 8.46 % of male DRI of 1.3 mg. Besides, women also get 10.00 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.08 mg, notably 0.50 % of male DRI of 16 mg and 0.57 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.04 mg, thus is 3.08 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 2.05 mcg, therefore, is 6.83 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 7.28 mcg, as much as 1.82 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.52 mcg, which is 21.67 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 2.08 mg, therefore, is 2.31 % of male DRI of 90 mg. Further, it is 2.77 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.12 mcg, notably 2.40 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.23 mg, thus is 1.53 % 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 100 ml milk
a. Calcium – 122.13 mg, which is 12.21 % of DRI of 1000 mg for males and females.
b. Phosphorus – 99.94 mg, therefore, is 14.28 % of DRI of 700 mg for males and females.
c. Iron – 0.16 mg, notably 2.00 % of male DRI of 8 mg and 0.89 % of female DRI of 18 mg.
d. Magnesium – 8.57 mg, thus is 2.14 % of male DRI of 400 mg and 2.76 % of female DRI of 310 mg.
e. Copper – 31.05 mcg, as much as 3.45 % of DRI of 900 mcg for males and females.
f. Manganese – 0.01 mg, which is 0.43 % of male DRI of 2.3 mg and 0.56 % of female DRI of 1.8 mg.
g. Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.34 mg, notably 3.09 % of male DRI of 11 mg. At the same time, women get 4.25 % of female DRI of 8 mg.
i. Chromium – 4.14 mcg, thus is 11.83 % of male DRI of 35 mcg. Besides, women too get 16.56 % of female DRI of 25 mcg.
j. Selenium – 0.98 mcg, as much as 1.78 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 119.03 mg, as much as 2.53 % of DRI of 4700 mg for males and females.
m. Sodium – 26.35 mg, which is 1.76 % of DRI of 1500 mg for males and females.
n. Omega 3 – 21.24 mg, therefore, is 3.54 % of DRI of 600 mg for males and females,
o. Omega 6 – 116.99 mg, not only 19.50 % of DRI of 600 mg for males and females.
Carbs in 100 ml milk
When you eat 100 ml milk you get 5.11 grams carbohydrates and, 75.39 kCal energy. Clearly, carbohydrates form 27.11 % of the calories in 100 ml milk. Here is how it completes your carbs requirements when you set carb intake at 55% of calories of your diet plan.
a. 1.86 % of the daily requirement of 275 grams for a 2000 kcal diet.
b. 2.48 % of the daily requirement of 206.25 grams for a 1500 kcal diet.
c. 3.10% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 4.13% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in 100 ml milk
a. Total available carbs in 100 ml milk – 5.11 gm.
b. Total Starch – 0.00 gm, which is 0.00 % of total carbs in 100 ml milk
c. Total Free Sugar – 5.06 gm, which is 99.02 % of total carbs in 100 ml milk
Details of free sugars in 100 ml milk
a. Fructose – 0.21 gm, which is 4.11 % of total carbs in 100 ml milk
b. Glucose – 0.19 gm, which is 3.72 % of total carbs in 100 ml milk
c. Sucrose – 0.25 gm, which is 4.89 % of total carbs in 100 ml milk
d. Maltose – 0.00 gm, which is 0.00 % of total carbs in 100 ml milk
Sum of Total Free Sugar – 5.06 gm, which is 99.02 % of total carbs in 100 ml 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 100 ml milk are from IFCT, approximate and subject to variance.
