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MilkDairy

61

kcal / 100g

19

kcal / 1 fl oz

6 things to watch for

Dairy-Free, failsHigh-Protein, failsLow-Calorie, failsLow-Fat, failsLow-Sugar, failsVegan, fails
Egg-Free, passesGluten-Free, passesKeto, passesLow-Carb, passesNut-Free, passesPalm Oil Free, passesSoy-Free, passesVegetarian, passes

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Also labeled as

Milk Ingredients

Allergens

This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.

Milk

Nutrition Facts (per 100g)

NutrientAmount%DV
Energy61kcal—
Protein3.15g6%
Total lipid (fat)3.27g4%
Fatty acids, total saturated1.865g9%
Cholesterol10mg3%
Carbohydrate, by difference4.78g2%
Fiber, total dietary0g0%
Total Sugars5.05g—
Sodium, Na43mg2%

Vitamins & Minerals

Calcium, Ca113mg (14% NRV)
Iron, Fe0.03mg (0% NRV)
Potassium, K132mg (7% NRV)
Magnesium, Mg10mg (3% NRV)
Phosphorus, P84mg (12% NRV)
Zinc, Zn0.37mg (4% NRV)
Copper, Cu0.025mg (3% NRV)
Manganese, Mn0.004mg (0% NRV)
Selenium, Se3.7µg (7% NRV)
Vitamin A, RAE46µg (6% NRV)
Vitamin C, total ascorbic acid0mg (0% NRV)
Vitamin D (D2 + D3)0.1µg (2% NRV)
Vitamin E (alpha-tocopherol)0.07mg (1% NRV)
Vitamin K (phylloquinone)0.3µg (0% NRV)
Thiamin0.046mg (4% NRV)
Riboflavin0.169mg (12% NRV)
Niacin0.089mg (1% NRV)
Vitamin B-60.036mg (3% NRV)
Folate, total5µg (3% NRV)
Vitamin B-120.45µg (18% NRV)

Diet Compatibility

  • VeganNo

    No — Milk is not vegan.

    Based on Open Food Facts ingredient analysis. How we set this

  • VegetarianYes

    Yes — Milk is vegetarian.

    Based on Open Food Facts ingredient analysis. How we set this

  • Palm Oil FreeYes

    Yes — Milk is palm oil free.

    Based on Open Food Facts ingredient analysis. How we set this

  • Gluten-FreeYes

    Yes — Milk is gluten-free.

    Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this

  • Dairy-FreeNo

    No — Milk is not dairy-free. Deciding ingredient: milk.

    Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this

  • Nut-FreeYes

    Yes — Milk is nut-free.

    Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this

  • Soy-FreeYes

    Yes — Milk is soy-free.

    Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this

  • Egg-FreeYes

    Yes — Milk is egg-free.

    Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this

  • KetoYes

    Yes — Milk is keto-friendly (4.78 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)

    ≤5g net carbs per serving — our bar, not a regulatory standard. How we set this

  • Low-CarbYes

    Yes — Milk is low-carb (4.78 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)

    ≤15g net carbs per serving — our bar, not a regulatory standard. How we set this

  • Low-SugarNo

    No — Milk is not low in sugar (5.05 g sugar per 100g, over the ≤5 g sugar bar).

    ≤5g sugar per serving — our own criterion; the FDA defines none. How we set this

  • High-ProteinNo

    No — Milk is not high in protein (3.15 g protein per 100g, below the ≥10 g protein bar).

    ≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this

  • Low-FatNo

    No — Milk is not low-fat (3.27 g fat per 100g, over the ≤3 g fat bar).

    ≤3g fat per serving — FDA 21 CFR 101.62. How we set this

  • Low-CalorieNo

    No — Milk is not low-calorie (61 kcal per 100g, over the ≤40 kcal bar).

    ≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

  • A 240ml (about 1 cup) glass of whole milk carries 11.7g of carbohydrate, based on USDA's 4.8g-per-100g figure. [8]

  • A separate keto-focused source, MedicineNet, puts a glass of whole milk at almost the same 12g of carbohydrate — close enough to the USDA figure to call it confirmed. [9]

  • Milk — at any fat level — is high-FODMAP, because of its lactose content, per Healthy Food Guide. [10]

  • Lactose-free milk is the low-FODMAP swap: Monash University rates it low-FODMAP up to a full 250ml serving. [11]

  • Caseins make up about 80% of cow's milk protein, while alpha-lactalbumin, beta-lactoglobulin, and bovine serum albumin are the main allergenic proteins in whey, according to research in the Journal of Food Allergy.

    Cross-reactivity is common within the category: over 90% of children with a cow's milk allergy also react to goat's or sheep's milk, and about 10% react to beef.

    There's good news on the cooking front, too — roughly 75% of children with a milk allergy tolerate milk that's been extensively heated or baked. [12]

  • Telling lactose intolerance and milk allergy apart often comes down to timing: lactose intolerance symptoms stay in the gut and typically ease within 48 hours of cutting lactose.

    Non-IgE milk allergy is different — it brings gut, skin, and respiratory symptoms instead. Those usually take 4 to 6 weeks to improve on an exclusion diet, per a study in the British Journal of General Practice. [13]

Health Benefits

  • A 29-cohort dose-response meta-analysis covering 938,465 people, cited by EFSA, found no association between total dairy or milk intake and all-cause mortality, coronary heart disease, or cardiovascular disease.

    Fermented dairy showed a small inverse link with mortality: each 20g per day was tied to a 2% lower relative risk (RR 0.98, 95% CI 0.97-0.99). [1]

  • A 2020 systematic review and meta-analysis found dairy intake does not appear to raise fracture risk across most of the lifespan.

    Evidence was graded insufficient specifically for infants, children, and young adults — a gap in the research, not a red flag, according to the reviewers. [2]

  • A systematic review of 27 randomized controlled trials, published in a Taylor & Francis nutrition journal, looked at dairy's effect on inflammation markers.

    Results ranged from neutral to beneficial — not one of the 27 trials found dairy raised inflammatory markers. [3]

  • The PURE study, spanning 21 countries, found adults eating 2 or more dairy servings a day had lower odds of metabolic syndrome (OR 0.76, 95% CI 0.71-0.8).

    Whole-fat dairy specifically showed even lower odds (OR 0.72, 95% CI 0.66-0.78) — full-fat wasn't the worse option here. [4]

  • A review in Nutrients by Jin and colleagues linked high milk consumption to a 26% lower relative risk of metabolic syndrome.

    This adds to a pattern across several studies: milk and dairy intake tend to track with better metabolic health markers, not worse ones. [5]

  • A dose-response meta-analysis in PLOS ONE, covering roughly 327,000 people, found total milk intake linked to about an 11% lower relative risk of type 2 diabetes (RR 0.89, 95% CI 0.78-1.01).

    Combined low-fat and full-fat milk intake showed a stronger link, at RR 0.82 (95% CI 0.69-0.99) — though the upper confidence bound sits close to no effect at all. [6]

Storage & Buying Tips

Keep milk refrigerated at 4°C (40°F) or below, per the CDC.

Don't leave it unrefrigerated for more than 2 hours — or just 1 hour if it's above 90°F (32°C). [7]

Frequently Asked Questions

Is raw (unpasteurized) milk safe to drink, especially during pregnancy?

No — raw milk carries real risk, and pregnancy raises the stakes further. It can harbor Salmonella, E. coli, Listeria, Campylobacter, and Brucella.

CDC data tracked 202 US foodborne-illness outbreaks linked to raw milk between 1998 and 2018, causing 2,645 illnesses and 228 hospitalizations.

Pregnant women are named explicitly by the CDC and FDA as a higher-risk group. A Listeria infection during pregnancy can cause miscarriage, stillbirth, premature delivery, or serious newborn infection, sometimes without any symptoms in the mother at all.

Pasteurized milk avoids these risks without giving up anything nutritionally. The FDA states pasteurization doesn't reduce milk's nutritional value, so pasteurized milk delivers the same benefits as raw milk minus the added infection risk. [7]

Should toddlers drink whole milk every day?

Yes, for children aged 12-24 months. US pediatric guidance from the AAP (via HealthyChildren) recommends whole cow's milk as a regular daily drink, at about 2 cups (16oz) per day, once formula or breast milk stops being the primary liquid.

After age 2, the guidance loosens up. Either whole or reduced-fat milk is fine, an update from the older whole-milk-only advice, typically around 2-3 cups (16-24oz) a day. [14]

Can you freeze milk?

Yes, and it stays microbiologically safe indefinitely as long as it stays frozen, per USDA's Food Safety and Inspection Service. Quality is a separate matter — texture, and sometimes separation or graininess after thawing, does decline the longer it sits frozen, so using it within a few months is best.

Thaw milk in the refrigerator rather than at room temperature. Shake or stir it well before use, since it can separate during freezing. [15]

Is milk good or bad for acid reflux?

It genuinely depends on the type of milk. Whole or higher-fat milk can actually make reflux worse, since its fat content relaxes the esophageal sphincter and slows stomach emptying.

Nonfat, skim milk works differently. It can act as a brief buffer between the stomach lining and stomach acid, offering short-term symptom relief similar to low-fat yogurt, per Johns Hopkins Medicine. [16]

Can milk be stored without refrigeration?

Only one type: UHT (ultra-high-temperature) milk, processed at around 135°C for a few seconds and packaged in sterile, aseptic cartons. It can safely sit unrefrigerated, typically for several months unopened, per its printed shelf-life date.

Standard pasteurized milk, the everyday refrigerated-aisle product, is a different story. It isn't shelf-stable and needs continuous refrigeration; per CDC guidance, it shouldn't sit at room temperature for more than about 2 hours. [7]

Found in these products

9 products in our database contain Milk.

Snack Poppé

Too Good

Vegan, failsGluten-Free, passesKeto, fails

Dairy Milk

Cadbury

Vegan, failsGluten-Free, unclearKeto, fails

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D” (SR Legacy, fdcId 172217), updated 2026-08-27.

Research reviewed 2026-08-21.

  1. Dietary reference values: calcium and iron (2015-05-27)
  2. Consumption of milk and dairy products and risk of osteoporosis and hip fracture: a systematic review and Meta-analysis - PubMed (2020-01-01)
  3. Taylor & Francis — Dairy intake and bone health across the lifespan: a systematic review and expert narrative
  4. Attention Required | Cloudflare
  5. Jin et al., Nutrients (2021-05-07)
  6. Dairy Products Consumption and Risk of Type 2 Diabetes: Systematic Review and Dose-Response Meta-Analysis (2013-09-26)
  7. Food Safety — Raw Milk (2025-11-24)
  8. Milk, whole, 3.25% milkfat, with added vitamin D - Nutrients - SR Legacy | USDA FoodData Central
  9. MedicineNet — What Milks Are Allowed and OK on a Keto Diet? (2023-01-10)
  10. FODMAP content of milk and milk alternatives - Healthy Food Guide (2016-10-09)
  11. Monash Fodmap — Lactose and dairy products on a low FODMAP diet (2017-01-16)
  12. Francis et al., Journal of Food Allergy (2020-08-31)
  13. Walsh et al., The British Journal of General Practice (2016-07-28)
  14. HealthyChildren.org — Recommended Drinks for Children Age 5 & Younger (2023-10-03)
  15. Freezing and Food Safety | Food Safety and Inspection Service
  16. GERD Diet: Foods That Help with Acid Reflux (Heartburn) (2026-02-23)
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