Find out how many calories in 200ml milk are. Further, get the detailed nutritional profile of 200 ml milk.
200 ml milk has around 150 kcal. This makes it a good choice for people who are looking for a low-calorie drink. Milk is also a good source of protein, calcium, and vitamin D. It can be used in many different recipes, both sweet and savoury. For example, milk can be used in smoothies, pancakes, waffles, or oatmeal.
Further, it can be used to prepare a variety of sauces, like cheese sauce or white sauce. It can even be used in desserts such as pudding and custard. Milk is an essential part of our diet so let’s see how many calories in 200 ml milk has and its detailed nutrition profile.
Nutrition in 200 ml milk compared with male and female Dietary Reference Intake (DRI)
Serving size:Â 207 gm or 200 ml milk
Water – 179.34 gm.
Calories in 200ml milk
Calories in 200 ml milk are 150.79 kCal; as much as 7.54 % of male DRI of 2000 kCal. Further, it can attain 10.05 % of female DRI of 1500 kCal.
a. Protein forms 17.91 % of the calories
b. Carbs form 27.14 % of the calories in 200ml milk.
c. Fats form 55.33 % of the calories.
Macros in 200 ml milk
a. Protein in 200 ml milk is 6.75 grams, which is 9.00 % of male DRI of 75 grams. Further, it can complete 12.00 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
b. Carbs in 200 ml milk are 10.23 grams, the detailed breakup is given below.
c. Fats in 200 ml milk are 9.27 grams, notably 13.90 % of male DRI of 66.67 grams. As a result, a woman gets 18.54 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The Fibre in 200 ml milk is 0.00 gram
e. Soluble Fibre is 0.00 gm
f. Total Free Sugar is 10.12 gm, which is not only 16.87 % of male DRI of 60 gm but also 20.24 % of female DRI of 50 gm.
Vitamins in 200 ml milk
a. Vitamin A – 122.94 mcg, as much as 13.66 % of male DRI of 900 mcg. Furthermore, women can get 17.56 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.06 mg, which is 5.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 5.45 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.23 mg, therefore, is 17.69 % of male DRI of 1.3 mg. Besides, women also get 20.91 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.17 mg, notably 1.06 % of male DRI of 16 mg and 1.21 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.08 mg, thus is 6.15 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 4.10 mcg, therefore, is 13.67 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 14.55 mcg, as much as 3.64 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 1.04 mcg, which is 43.33 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 4.16 mg, therefore, is 4.62 % of male DRI of 90 mg. Further, it is 5.55 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.25 mcg, notably 5.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.46 mg, thus is 3.07 % 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 200 ml milk
a. Calcium – 244.26 mg, which is 24.43 % of DRI of 1000 mg for males and females.
b. Phosphorus – 199.88 mg, therefore, is 28.55 % of DRI of 700 mg for males and females.
c. Iron – 0.31 mg, notably 3.88 % of male DRI of 8 mg and 1.72 % of female DRI of 18 mg.
d. Magnesium – 17.14 mg, thus is 4.29 % of male DRI of 400 mg and 5.53 % of female DRI of 310 mg.
e. Copper – 62.10 mcg, as much as 6.90 % 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 – 0.68 mg, notably 6.18 % of male DRI of 11 mg. At the same time, women get 8.50 % of female DRI of 8 mg.
i. Chromium – 8.28 mcg, thus is 23.66 % of male DRI of 35 mcg. Besides, women too get 33.12 % of female DRI of 25 mcg.
j. Selenium – 1.97 mcg, as much as 3.58 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 238.05 mg, as much as 5.06 % of DRI of 4700 mg for males and females.
m. Sodium – 52.70 mg, which is 3.51 % of DRI of 1500 mg for males and females.
n. Omega 3 – 42.48 mg, therefore, is 7.08 % of DRI of 600 mg for males and females,
o. Omega 6 – 233.97 mg, not only 39.00 % of DRI of 600 mg for males and females.
Carbs in 200 ml milk
When you eat 200 ml milk you get 10.23 grams carbohydrates and, 150.79 kCal energy. Evidently, carbohydrates form 27.14 % of the calories in 200 ml milk. Here is how it completes your carbs requirements your plan.
a. 3.72 % of the daily requirement of 275 grams for a 2000 kcal diet.
b. 4.96 % of the daily requirement of 206.25 grams for a 1500 kcal diet.
c. 6.20% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 8.27% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in 200 ml milk
a. Total available carbs in 200 ml milk – 10.23 gm.
b. Total Starch – 0.00 gm, which is 0.00 % of total carbs in 200 ml milk
c. Total Free Sugar – 10.12 gm, which is 98.92 % of total carbs in 200 ml milk
Details of free sugars in 200 ml milk
a. Fructose – 0.41 gm, which is 4.01 % of total carbs in 200 ml milk
b. Glucose – 0.37 gm, which is 3.62 % of total carbs in 200 ml milk
c. Sucrose – 0.50 gm, which is 4.89 % of total carbs in 200 ml milk
d. Maltose – 0.00 gm, which is 0.00 % of total carbs in 200 ml milk
Sum of Total Free Sugar – 10.12 gm, which is 98.92 % of total carbs in 200 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 200 ml milk are from IFCT, approximate and subject to variance.
