Nutrition Facts of 1 Cup of Whole Milk

Cup of milk

When it comes to dairy, whole milk is frequently consumed. It is full of important nutrients, serving as an energy source and providing essential vitamins and minerals for our bodies. If you are curious about the nutritional value of one cup of whole milk, let’s explore its nutritional facts! 

The following table provides a detailed list of the important nutrients present in a regular 1-cup serving (244 grams) of whole milk. 

Calories and Macronutrients per 1 cup of whole milk

Total Fat7.93 grams
Saturated Fat4.55 grams
Protein7.69 grams
Carbohydrates11.71 grams
Sugar12.83 grams


Whole milk is a rich source of essential vitamins, including:

  • Whole milk contains 224 mcg of Vitamin A, which is approximately 25% of the recommended daily intake. Vitamin A is important for maintaining good eyesight and supporting the immune system.
  • Vitamin D is present in about 2.6 mcg per cup of whole milk, which makes up about 13% of the advised daily intake. This essential vitamin is helpful in absorbing calcium, contributing to the overall well-being of bones. 


Whole milk is abundant in essential minerals vital for various bodily functions, such as:

  • Calcium is essential for optimal bone and teeth strength, as well as proper muscle and nerve functionality. A single cup of whole milk contains approximately 276 mg of calcium, which accounts for about 28% of the recommended daily intake.
  • Phosphorus is present in whole milk at a level of around 222 mg per serving, which corresponds to about 22% of the recommended daily intake. This mineral plays a vital role in maintaining strong bones and facilitating energy production. 
  • Potassium is present in about 322 mg per serving of whole milk, making up approximately 7% of the recommended daily intake. It plays a role in controlling blood pressure and ensuring proper fluid balance within the body. 

It is worth mentioning that whole milk also includes trace amounts of additional essential vitamins and minerals such as magnesium, vitamin B12, and zinc, which are necessary for overall well-being.

Information verified by the team.


Although whole milk contains important nutrients, it has a higher fat content than reduced-fat or skim milk. It is advisable to consume it in moderation, especially for those who are conscious of their calorie or fat intake. Nonetheless, the nutrients present in whole milk make it a valuable supplement to a well-rounded diet. 

Remember, it’s always wise to consult a healthcare professional or a registered dietitian when making dietary decisions, especially if you have specific health concerns or dietary restrictions. 

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