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Dairy Products  / Milk

Milk, cow Nutrition Facts

Gatas, baka
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 65kcal / 2530kcal (2%)

Macronutrients

Total Fat
3.6 g/ 42g (8%)
Saturated Fat
1.53 g/ 20g (7%)
Cholesterol
34 mg/ 300mg (11%)
Unsaturated Fat
0.82 g
Total Carbohydrates
4.8 g/ 348g (1%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
4.5 g/ 63g (7%)
Protein
3.3 g/ 71g (4%)

Vitamins

Vitamin A
1.75 mcg RAE/ 700mcg RAE (0.25%)
Vitamin C
2 mg/ 70mg (2%)
Vitamin B1
0.04 mg/ 1mg (3%)
Vitamin B2
0.18 mg/ 1mg (13%)
source
Vitamin B3
0.1 mg NE/ 16mg NE (0.63%)

Minerals

Calcium
139 mg/ 750mg (18%)
high
Iron
0.4 mg/ 12mg (3%)
Phosphorus
93 mg/ 700mg (13%)
source
Sodium
52 mg/ 1500mg (3%)
low
Allergen Info
Milk
What is this food?
AI-assisted
Milk (cow’s milk). It’s a dairy drink that provides protein and carbohydrates (mostly sugar), plus natural fats and minerals.
Why it matters to health
AI-assisted
Milk helps support daily nutrition because it contributes protein for body repair and maintenance, and calcium (commonly found in milk) for strong bones and teeth. In the nutrient data, milk also has fat (3.6 g per 100 g) with saturated fat (1.53 g) and cholesterol (34 mg), so it’s best to choose the right type and portion. It also has sugar (4.5 g) and carbohydrates (4.8 g), which fit well in a balanced diet—especially when you pair milk with meals that have enough fiber and nutrients.
Healthier tips
AI-assisted
  • For snacks (1–2 per day), try 1 cup (about 240 ml) or a smaller serving if you also drink other dairy.
  • If you’re watching saturated fat, consider low-fat or reduced-fat milk instead of full-fat.
  • Pair milk with fiber-rich foods (e.g., oats, whole grain bread, fruits) to help keep your meal/snack more filling.
  • If you’re using milk in coffee or desserts, keep the added sugar in check—milk already has some natural sugar.
  • If you have lactose intolerance, choose lactose-free milk or yogurt that suits you.
Common Filipino dishes
Champorado, Buko Pandan, Mango Float, Ginataang Bilo-Bilo, Milk Tea
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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