Get the answer to how many calories in 250ml milk in this article. Also, discover the detailed nutrition in 250ml milk.
Milk is pretty moderate in calories and can form the basis of different protein drinks. With just 250 ml of milk as base and different ingredients, you can make a medium serving of high-quality shake or smoothie.
A protein shake is a smart and easy way to get the protein you need. Protein shakes can also be a healthy snack or meal replacement smoothie for weight loss.Â
There are many different ways to make protein shakes, you can find one that fits your taste and lifestyle. Now, let’s see how many calories in 250 ml milk and the detailed facts compared with female & male DRI.
Nutrition in 250 ml milk compared with male and female Dietary Reference Intake (DRI)
Serving:Â 258.8 gm or 250ml milk (Cow, Whole milk)
Water – 224.18 gm.
Calories in 250ml milk
Calories in 250 ml milk are 188.49 kCal; as much as 9.42 % of male DRI of 2000 kCal. Further, it can attain 12.57 % of female DRI of 1500 kCal.
a. Protein forms 17.91 % of the calories
b. Carbs form 27.12 % of the calories in 250ml milk.
c. Fats form 55.34 % of the calories.
Macros in 250 ml milk
a. Protein in 250 ml milk is 8.44 grams, which is 11.25 % of male DRI of 75 grams. Further, it can complete 15.00 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
b. Carbs in 250 ml milk are 12.78 grams, the breakup of which is given below.
c. Fats in 250 ml milk are 11.59 grams, notably 17.38 % of male DRI of 66.67 grams. As a result, a woman gets 23.18 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The Fibre in 250 ml milk is 0.00 gram.
e. Soluble Fibre is 0.00 gm.
f. Total Free Sugar is 12.65 gm, which is not only 21.08 % of male DRI of 60 gm but also 25.30 % of female DRI of 50 gm.
Vitamins in 250 ml milk
a. Vitamin A – 153.67 mcg, as much as 17.07 % of male DRI of 900 mcg. Furthermore, women can get 21.95 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.08 mg, which is 6.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 7.27 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.28 mg, therefore, is 21.54 % of male DRI of 1.3 mg. Besides, women also get 25.45 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.21 mg, notably 1.31 % of male DRI of 16 mg and 1.50 % of 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) – 5.12 mcg, therefore, is 17.07 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 18.19 mcg, as much as 4.55 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 1.29 mcg, which is 53.75 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 5.20 mg, therefore, is 5.78 % of male DRI of 90 mg. Further, it is 6.93 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.31 mcg, notably 6.20 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.57 mg, thus is 3.80 % 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 250 ml milk
a. Calcium – 305.33 mg, which is 30.53 % of DRI of 1000 mg for males and females.
b. Phosphorus – 249.85 mg, therefore, is 35.69 % of DRI of 700 mg for males and females.
c. Iron – 0.39 mg, notably 4.88 % of male DRI of 8 mg and 2.17 % of female DRI of 18 mg.
d. Magnesium – 21.42 mg, thus is 5.36 % of male DRI of 400 mg and 6.91 % of female DRI of 310 mg.
e. Copper – 77.63 mcg, as much as 8.63 % of DRI of 900 mcg for males and females.
f. Manganese – 0.03 mg, which is 1.30 % of male DRI of 2.3 mg and 1.67 % of female DRI of 1.8 mg.
g. Molybdenum – 0.00 mcg.
h. Zinc – 0.85 mg, notably 7.73 % of male DRI of 11 mg. At the same time, women get 10.63 % of female DRI of 8 mg.
i. Chromium – 10.35 mcg, thus is 29.57 % of male DRI of 35 mcg. Besides, women too get 41.40 % of female DRI of 25 mcg.
j. Selenium – 2.46 mcg, as much as 4.47 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 297.56 mg, as much as 6.33 % of DRI of 4700 mg for males and females.
m. Sodium – 65.88 mg, which is 4.39 % of DRI of 1500 mg for males and females.
n. Omega 3 – 53.10 mg, therefore, is 8.85 % of DRI of 600 mg for males and females,
o. Omega 6 – 292.47 mg, not only 48.75 % of DRI of 600 mg for males and females.
Carbs in 250 ml milk
When you eat 250 ml milk you get 12.78 grams carbohydrates and, 188.49 kCal energy. Clearly, carbohydrates form 27.12 % of the calories in 250 ml milk. Here is how it completes your carbs requirements when you set carb intake at 55% of calories of your diet plan.
a. 4.65 % of the daily requirement of 275 grams for a 2000 kcal diet.
b. 6.20 % of the daily requirement of 206.25 grams for a 1500 kcal diet.
c. 7.75% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 10.33% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in 250 ml milk
a. Total available carbs in 250 ml milk – 12.78 gm.
b. Total Starch – 0.00 gm, which is 0.00 % of total carbs in 250 ml milk
c. Total Free Sugar – 12.65 gm, which is 98.98 % of total carbs in 250 ml milk
Details of free sugars in 250 ml milk
a. Fructose – 0.52 gm, which is 4.07 % of total carbs in 250 ml milk
b. Glucose – 0.47 gm, which is 3.68 % of total carbs in 250 ml milk
c. Sucrose – 0.62 gm, which is 4.85 % of total carbs in 250 ml milk
d. Maltose – 0.00 gm, which is 0.00 % of total carbs in 250 ml milk
Sum of Total Free Sugar – 12.65 gm, which is 98.98 % of total carbs in 250 ml milk
Disclaimer
The Dietary Reference Intake (DRI) values are a set of nutrient recommendations that are designed to help ensure healthy adults receive the nutrients they need. However, these values may change depending on factors like age, gender, and physical activity level. A 250 ml serving of milk has a different sufficiency someone who is sedentary than it does for someone who is active.
