Find out how many calories in a glass of milk you get. Also, get the detailed nutritional profile, including vitamins, minerals, and other macronutrients in a glass of milk.
There are lots of benefits to drinking cow milk. Cow milk is a superb source of protein and calcium. Protein helps build muscle, and calcium helps keep bones strong. Milk is also a good vitamin D source, allowing the body to absorb calcium. Milk is available in both whole and reduced-fat varieties.
You can add different protein powders to the milk to make your favourite protein shake.
For this article, we have considered whole milk from cows. Let’s find out how many calories in a glass of milk.
Nutrition in a glass of milk compared with male and female Dietary Reference Intake (DRI)
Serving size: 153 gm or 1 glass of milk 147.8 ml (Whole cow milk) without sugar
Water – 132.59 gm
Calories in a glass of milk
Calories in a glass of milk are 111.48 kCal, as much as 5.57 % of male DRI of 2000 kCal. Further, it can attain 7.43 % of female DRI of 1500 kCal.
a. Protein forms 17.90 % of the calories
b. Carbs form 27.13 % of the calories in a glass of milk.
c. Fats form 55.38 % of the calories.
Macros in a glass of milk
a. Protein in a glass of milk is 4.99 grams, which is 6.65 % of male DRI of 75 grams. Further, it can complete 8.87 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
b. Carbs in a glass of milk are 7.56 grams; therefore, it is 2.75 % of male DRI of 275 grams. Thus, it can achieve 3.67 % of female DRI of 206.25 grams. In general, the carbohydrates DRI is 55% of calories.
c. Fats in a glass of milk are 6.86 grams, notably 10.29 % of male DRI of 66.67 grams. As a result, a woman gets 13.72 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The Fibre in a glass of milk is 0.00 grams.
e. Soluble Fibre is 0.00 gm.
f. Total Free Sugar is 7.48 gm, which is 12.47 % of male DRI of 60 gm and 14.96 % of female DRI of 50 gm.
Vitamins in a glass of milk
a. Vitamin A – 90.89 mcg, as much as 10.10 % of male DRI of 900 mcg. Furthermore, women can get 12.98 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.05 mg, which is 4.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 4.55 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.17 mg, therefore, is 13.08 % of male DRI of 1.3 mg. Besides, women also get 15.45 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.12 mg, notably 0.75 % male DRI of 16 mg and 0.86 % female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.06 mg, thus is 4.62 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 3.03 mcg, therefore, is 10.10 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 10.76 mcg, as much as 2.69 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.77 mcg, which is 32.08 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 3.08 mg, therefore, is 3.42 % of male DRI of 90 mg. Further, it is 4.11 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.18 mcg, notably 3.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.34 mg, thus is 2.27 % of DRI of 15 mg for males and females.
l. Vitamin K – 0.00 mcg.
Minerals in a glass of milk
a. Calcium – 180.58 mg, which is 18.06 % of DRI of 1000 mg for males and females.
b. Phosphorus – 147.77 mg, therefore, is 21.11 % of DRI of 700 mg for males and females.
c. Iron – 0.23 mg, notably 2.88 % male DRI of 8 mg and 1.28 % female DRI of 18 mg.
d. Magnesium – 12.67 mg, thus is 3.17 % of male DRI of 400 mg and 4.09 % of female DRI of 310 mg.
e. Copper – 45.91 mcg, as much as 5.10 % 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 – 0.51 mg, notably 4.64 % of male DRI of 11 mg. At the same time, women get 6.38 % of female DRI of 8 mg.
i. Chromium – 6.12 mcg, thus is 17.49 % of male DRI of 35 mcg. Besides, women too get 24.48 % of female DRI of 25 mcg.
j. Selenium – 1.45 mcg, as much as 2.64 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg.
l. Potassium – 175.99 mg, as much as 3.74 % of DRI of 4700 mg for males and females.
m. Sodium – 38.96 mg, which is 2.60 % of DRI of 1500 mg for males and females.
n. Omega 3 – 31.40 mg, therefore, is 5.23 % of DRI of 600 mg for males and females,
o. Omega 6 – 172.98 mg, not only 28.83 % of DRI of 600 mg for males and females.
Carbs in a glass of milk
When you drink a glass of cow milk, you get 7.56 grams of carbohydrates and 111.48 kCal energy. Clearly, carbohydrates form 27.13 % of the calories in a glass of milk. Here is how it completes your carbs requirements when you set carb intake at 55% of the calories of your diet plan.
a. 2.75 % of the daily requirement of 275 grams for a 2000 kcal diet.
b. 3.67 % of the daily requirement of 206.25 grams for a 1500 kcal diet.
c. 4.58% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 6.11% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in a glass of milk
a. Net carbs in a glass of milk – 7.56 gm.
b. Total Starch – 0.00 gm, which is 0.00 % of total carbs in a glass of milk
c. Total Free Sugar – 7.48 gm, which is 98.94 % of total carbs in a glass of milk
Details of free sugars in a glass of milk
a. Fructose – 0.31 gm, which is 4.10 % of total carbs in a glass of milk.
b. Glucose – 0.28 gm, which is 3.70 % of total carbs in a glass of milk.
c. Sucrose – 0.37 gm, which is 4.89 % of total carbs in a glass of milk.
d. Maltose – 0.00 gm.
Sum of Total Free Sugar – 7.48 gm, which is 98.94 % of total carbs in a glass of milk.
Disclaimer
DRI Values of are for a healthy adult. Further, nutrition plus energy requirement may change as per physical activity, gender and age. Calories in a glass of milk are calculated from IFCT and are approximate and subject to variance.
