Dairy Products / Milk
Milk, cow
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 65kcal / 2530kcal (2%) |
Macronutrients
Protein | 3.3 g/ 71g (4%) | ||||||
Total Fat | 3.6 g/ 42g (8%) | ||||||
| |||||||
Total Carbs | 4.8 g/ 348g (1%) | ||||||
| |||||||
Vitamins
Vit A | 1.75 mcg RAE/ 700mcg RAE (0.25%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.18 mg/ 1mg (13%) source |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 139 mg/ 750mg (18%) high |
Phosphorus | 93 mg/ 700mg (13%) source |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 52 mg/ 1500mg (3%) low |
Allergen Info
Milk
What is this food?
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
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
- 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
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon