Get the answer to how many calories in 300ml milk in this article. Also, find out the detailed nutrition in 300 ml milk.
When it comes to calories, milk is pretty moderate and hence can form the basis of your protein shakes. If you’re looking for a high-quality shake or smoothies to help you meet your daily protein requirements, you can make it with around 300 ml milk.
Milk is a complete protein source, containing all the essential amino acids your body needs to perform its best. It also contains bone-building nutrients like calcium and vitamin D. What’s more, milk is an excellent source of energy-boosting carbohydrates and satiating fat. This combination of nutrients makes milk the perfect base for a healthy protein shake.
Let’s see how many calories in 300 ml milk and the detailed facts compared with female & male DRI.
Nutrition in 300 ml milk compared with male and female Dietary Reference Intake (DRI)
Serving: 310.5 gm or 300 ml milk (Cow)
Water – 269.02 gm.
Calories in 300 ml milk
a. Calories in 300 ml milk are 226.18 kCal; as much as 11.31 % of male DRI of 2000 kCal. Further, it can attain 15.08 % of female DRI of 1500 kCal.
b. Protein forms 17.90 % of the calories
c. Carbs form 27.13 % of the calories in 300ml milk.
d. Fats form 55.35 % of the calories.
Macros in 300 ml milk
a. Protein in 300 ml milk is 10.12 grams, which is 13.49 % of male DRI of 75 grams. Further, it can complete 17.99 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
b. Carbs in 300 ml milk are 15.34 grams; therefore, it is 5.58 % of male DRI of 275 grams. Thus, it can achieve 7.44 % of female DRI of 206.25 grams. In general, the carbohydrates DRI is 55% of calories.
c. Fats in 300 ml milk are 13.91 grams, notably 20.86 % of male DRI of 66.67 grams. As a result, a woman gets 27.82 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The Fibre in 300 ml milk is 0.00 gram.
e. Soluble Fibre is 0.00 gm.
f. Total Free Sugar is 15.18 gm, which is 25.30 % of male DRI of 60 gm and 30.36 % of female DRI of 50 gm.
Vitamins in 300 ml milk
a. Vitamin A – 184.40 mcg, as much as 20.49 % of male DRI of 900 mcg. Furthermore, women can get 26.34 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.09 mg, which is 7.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 8.18 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.34 mg, therefore, is 26.15 % of male DRI of 1.3 mg. Besides, women also get 30.91 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.25 mg, notably 1.56 % of male DRI of 16 mg and 1.79 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.12 mg, thus is 9.23 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 6.15 mcg, therefore, is 20.50 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 21.83 mcg, as much as 5.46 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 1.55 mcg, which is 64.58 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 6.24 mg, therefore, is 6.93 % of male DRI of 90 mg. Further, it is 8.32 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.37 mcg, notably 7.40 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.68 mg, thus is 4.53 % of DRI of 15 mg for males and females.
l. Vitamin K – 0.00 mcg.
Minerals in 300 ml milk
a. Calcium – 366.39 mg, which is 36.64 % of DRI of 1000 mg for males and females.
b. Phosphorus – 299.82 mg, therefore, is 42.83 % of DRI of 700 mg for males and females.
c. Iron – 0.47 mg, notably 5.88 % male DRI of 8 mg and 2.61 % female DRI of 18 mg.
d. Magnesium – 25.71 mg, thus is 6.43 % of male DRI of 400 mg and 8.29 % of female DRI of 310 mg.
e. Copper – 93.15 mcg, as much as 10.35 % 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 – 1.02 mg, notably 9.27 % of male DRI of 11 mg. At the same time, women get 12.75 % of female DRI of 8 mg.
i. Chromium – 12.42 mcg, thus is 35.49 % of male DRI of 35 mcg. Besides, women too get 49.68 % of female DRI of 25 mcg.
j. Selenium – 2.95 mcg, as much as 5.36 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 357.08 mg, as much as 7.60 % of DRI of 4700 mg for males and females.
m. Sodium – 79.05 mg, which is 5.27 % of DRI of 1500 mg for males and females.
n. Omega 3 – 63.71 mg, therefore, is 10.62 % of DRI of 600 mg for males and females,
o. Omega 6 – 350.96 mg, not only 58.49 % of DRI of 600 mg for males and females.
Carbs in 300 ml milk
When you eat 300 ml milk you get 15.34 grams of carbohydrates and 226.18 kCal energy. Clearly, carbohydrates form 27.13 % of the calories in 300 ml milk. Here is how it completes your carbs requirements when you set carb intake at 55% of the calories of your diet plan.
a. 5.58 % of the daily requirement of 275 grams for a 2000 kcal diet.
b. 7.44 % of the daily requirement of 206.25 grams for a 1500 kcal diet.
c. 9.30% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 12.40% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in 300 ml milk
a. Total available carbs in 300 ml milk – 15.34 gm.
b. Total Starch – 0.00 gm, which is 0.00 % of total carbs in 300 ml milk
c. Total Free Sugar – 15.18 gm, which is 98.96 % of total carbs in 300 ml milk
Details of free sugars in 300 ml milk
a. Fructose – 0.62 gm, which is 4.04 % of total carbs in 300 ml milk
b. Glucose – 0.56 gm, which is 3.65 % of total carbs in 300 ml milk
c. Sucrose – 0.75 gm, which is 4.89 % of total carbs in 300 ml milk
d. Maltose – 0.00 gm, which is 0.00 % of total carbs in 300 ml milk
Sum of Total Free Sugar – 15.18 gm, which is 98.96 % of total carbs in 300 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 300 ml milk are from IFCT, approximate and subject to variance.
