Milk has long been a popular beverage, not only for its flavor but also because of its unique nutritional profile. Milk is one of the best sources of calcium in the American diet, and also provides protein, vitamins and other important minerals.

Nutritional Information
Milk is a nutrient-dense food. This means that it provides a high level of essential nutrients compared to its calories. In fact, each serving of milk provides 10% or more of the recommended daily intake of calcium, vitamin D, protein, potassium, vitamin A, vitamin B-12, riboflavin and phosphorus.

Milk is an excellent source of calcium, and provides about 300 milligrams (mg) of calcium per serving (8 fluid ounces). The chart below provides information on the calcium content of fluid milk products per serving.

Nutritional Look at Milk

An adequate intake of calcium helps to reduce the risk of osteoporosis, high blood pressure and colon cancer. It is difficult to obtain enough calcium without consuming milk or other dairy foods. To help meet calcium needs, the following number of servings of milk (or equivalent) is recommended each day.

Milk is a good source of high-quality protein, which means it contains all essential amino acids, the "building blocks" of protein. In addition to calcium, milk provides other minerals such as phosphorus, which helps strengthen bones; potassium, which regulates the body's fluid balance and helps maintain normal blood pressure; magnesium, which is found in bones and teeth; and zinc, which helps keep skin, bones and hair healthy. The major fat-soluble vitamins in milk are A, which helps maintain normal vision and skin, and D, which helps the body absorb calcium. Milk is also a good source of the water-soluble vitamins niacin and B-12. Niacin plays an important role in maintaining the normal function of enzymes in the body. Vitamin B-12 helps build red blood cells that carry oxygen from the lungs to working muscles. Milk is an excellent source of riboflavin (B-2), which helps to convert food into energy and promotes skin and eye health.

Varieties of Milk
Whole Milk (3.5% fat) contains 150 calories and 8 grams (g) of fat per serving (8 fluid ounces). Although not required, whole milk may be fortified with vitamin D at a level of 400 International Units (IU) per quart. If vitamin D is added, the label must state this fact.

2% Reduced-Fat Milk (1.9–2.1% fat) contains 120 calories and 5 grams (g) of fat per serving (8 fluid oz). Vitamin A and D are removed with the milk fat. For this reason, these vitamins must be added to 2% reduced-fat milk so that it contains at least 2,000 IU of vitamin A and 400 IU of vitamin D per quart. The addition of these vitamins must be stated on the label.

1% Lowfat Milk (also called Light Milk) (.9–1.1% fat) contains 100 calories and 2.5 grams (g) of fat per serving (8 fluid ounces). Vitamins A and D must be added to a level of at least 2,000 IU of vitamins A and 400 IU of vitamin D per quart. The label must indicate the addition of these vitamins.

Fat-Free Milk (also called Skim or Nonfat Milk) (.25% fat max) contains 80 calories and 0 grams (g) of fat per serving (8 fluid ounces). Vitamins A and D must be added to a level of at least 2,000 IU of vitamin A and 400 IU of vitamin D per quart. The label must indicate the addition of these vitamins.

Chocolate Milk (.9-1.1% lowfat) is milk to which chocolate or cocoa and a sweetener have been added. This milk is just as nutritious as its unflavored counterpart. Compared to plain milk, chocolate milk contains about 60 more calories per serving (8 fluid oz).