Milk
Milk is the best-known source of calcium, and it also provides protein, vitamin B12 and riboflavin. Whole, semi-skimmed and skimmed versions answer different needs.
| Basis | whole cow's milk, 100 g |
|---|---|
| Food group | Milk and dairy products |
| Practical portion | 1 glass |
| Portion (g) | 200 |
| Energy (kcal/100 g) | 61 |
| Protein (g/100 g) | 3.2 |
| Carbohydrate (g/100 g) | 4.8 |
| Fat (g/100 g) | 3.3 |
| Fibre (g/100 g) | |
| Notable nutrients |
|
| Storage | Once opened, keep it sealed in the fridge and use it within a few days. |
| Food safety | Choose pasteurised or UHT products; raw milk should not be drunk without boiling. |
Nutrition profile
100 g of whole cow's milk contains roughly 61 kcal, 3.2 g of protein and 3.3 g of fat; a glass (about 200 ml) comes to twice that. The values are approximate averages. Semi-skimmed and skimmed milk carry less energy and fat, while calcium and protein are largely preserved.
What do pasteurised and UHT mean?
Pasteurisation is a controlled heat treatment applied to rid milk of disease-causing micro-organisms. UHT (long-life) milk is heated to a higher temperature for a very short time and keeps for months at room temperature in an unopened carton. Raw milk sold loose carries a serious risk of infection if it is drunk without boiling; choosing trustworthy, inspected products is the soundest approach.
Lactose intolerance and alternatives
Lactose is the natural sugar in milk. In some adults the enzyme that digests lactose declines, and complaints such as bloating and wind can follow a glass of milk; this is a difference in digestion rather than an allergy. Lactose-free milk offers the same nutrients with the lactose already broken down. Fermented products such as yoghurt are also generally tolerated more easily. If the symptoms persist, consulting a health professional is the right step.
Related terms: Yoghurt, Calcium, Vitamin B12