Learn how many calories in 500 ml milk you get. Correspondingly, get the detailed nutritional facts, including micro and macronutrients in 500 ml milk.
Cow’s milk contains protein and calcium, which maintain your body’s muscle mass. You can drink it straight or make your beloved protein shake by adding protein powder to it.
Let’s find out how many calories in 500 ml milk. For this blog, we have studied whole milk from cows.
Nutrition in 500 ml milk compared with male and female Dietary Reference Intake (DRI)
Serving size: 517.5 gm or 500 ml milk
Water – 448.36 gm.
Calories in 500 ml milk
a. Calories in 500 ml milk are 376.97 kCal, as much as 18.85 % of male DRI of 2000 kCal. Further, it can attain 25.13 % of female DRI of 1500 kCal.
b. Protein forms 17.90 % of the calories
c. Carbs form 27.12 % of the calories in 500 ml milk.
d. Fats form 55.34 % of the calories.
Macros in 500 ml milk
a. Protein in 500 ml milk is 16.87 grams, which is 22.49 % of male DRI of 75 grams. Further, it can complete 29.99 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
b. Carbs in 500 ml milk are 25.56 grams; therefore, it is 9.29 % of male DRI of 275 grams. Thus, it can achieve 12.39 % of female DRI of 206.25 grams. In general, the carbohydrates DRI is 55% of calories.
c. Fats in 500 ml milk are 23.18 grams, notably 34.77 % of male DRI of 66.67 grams. As a result, a woman gets 46.36 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The Fibre in 500 ml milk is 0.00 gram, thus is 0.00 % of male DRI of 38 gram. On the other hand, females get 0.00 % of female DRI of 25 grams.
e. Soluble Fibre is 0.00 gm, which is 0.00 % of male DRI of 10 gm. Additionally, females will get 0.00 % of female DRI of 9.86 gm.
f. Total Free Sugar is 25.31 gm, which is 42.18 % of male DRI of 60 gm and 50.62 % of female DRI of 50 gm.
Vitamins in 500 ml milk
a. Vitamin A – 307.34 mcg, as much as 34.15 % of male DRI of 900 mcg. Furthermore, women can get 43.91 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.16 mg, which is 13.33 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 14.55 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.57 mg, therefore, is 43.85 % of male DRI of 1.3 mg. Besides, women also get 51.82 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.41 mg, notably 2.56 % of male DRI of 16 mg and 2.93 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.21 mg, thus is 16.15 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 10.25 mcg, therefore, is 34.17 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 36.38 mcg, as much as 9.10 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 2.59 mcg, which is 107.92 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 10.40 mg, therefore, is 11.56 % of male DRI of 90 mg. Further, it is 13.87 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.62 mcg, notably 12.40 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 1.14 mg, thus is 7.60 % 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 500 ml milk
a. Calcium – 610.65 mg, which is 61.07 % of DRI of 1000 mg for males and females.
b. Phosphorus – 499.70 mg, therefore, is 71.39 % of DRI of 700 mg for males and females.
c. Iron – 0.78 mg, notably 9.75 % male DRI of 8 mg and 4.33 % female DRI of 18 mg.
d. Magnesium – 42.85 mg, thus is 10.71 % of male DRI of 400 mg and 13.82 % of female DRI of 310 mg.
e. Copper – 155.25 mcg, as much as 17.25 % of DRI of 900 mcg for males and females.
f. Manganese – 0.05 mg is 2.17 % of male DRI of 2.3 mg and 2.78 % 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 – 1.71 mg, notably 15.55 % of male DRI of 11 mg. At the same time, women get 21.38 % of female DRI of 8 mg.
i. Chromium – 20.70 mcg, thus is 59.14 % of male DRI of 35 mcg. Besides, women too get 82.80 % of female DRI of 25 mcg.
j. Selenium – 4.92 mcg, as much as 8.95 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 595.13 mg, as much as 12.66 % of DRI of 4700 mg for males and females.
m. Sodium – 131.76 mg, which is 8.78 % of DRI of 1500 mg for males and females.
n. Omega 3 – 106.19 mg, therefore, is 17.70 % of DRI of 600 mg for males and females,
o. Omega 6 – 584.93 mg, not only 97.49 % of DRI of 600 mg for males and females.
Carbs in 500 ml milk
When you eat 500 ml milk you get 25.56 grams carbohydrates and, 376.97 kCal energy. Clearly, carbohydrates form 27.12 % of the calories in 500 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. 9.29 % of the daily requirement of 275 grams for a 2000 kcal diet.
b. 12.39 % of the daily requirement of 206.25 grams for a 1500 kcal diet.
c. 15.49% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 20.65% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in 500 ml milk
a. Total available carbs in 500 ml milk – 25.56 gm.
b. Total Starch – 0.00 gm, which is 0.00 % of total carbs in 500 ml milk
c. Total Free Sugar – 25.31 gm, which is 99.02 % of total carbs in 500 ml milk
Details of free sugars in 500 ml milk
a. Fructose – 1.04 gm, which is 4.07 % of total carbs in 500 ml milk
b. Glucose – 0.93 gm, which is 3.64 % of total carbs in 500 ml milk
c. Sucrose – 1.24 gm, which is 4.85 % of total carbs in 500 ml milk
d. Maltose – 0.00 gm, which is 0.00 % of total carbs in 500 ml milk
Sum of Total Free Sugar – 25.31 gm, which is 99.02 % of total carbs in 500 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 500 ml milk are from IFCT, approximate and subject to variance.
