Milk (Whole) Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories61

Total Fat3.3g

Saturated Fat1.9g

Total Carbs4.8g

Fiber0.0g

Sugars5.1g

Protein3.2g

Macro Breakdown

Protein3.2g (21%)

Carbs4.8g (31%)

Fat3.3g (48%)

Glycemic Impact

Glycemic Index	39 (Low)
Glycemic Load	3
Insulin Index	90

Health Scores (0-10)

7.5

Metabolic

5.5

Inflammation

7.0

Hormonal

4.0

Gut Health

6.5

Skin Health

6.5

Brain Health

8.0

Bone Health

6.0

Sleep

6.5

Exercise

6.0

Longevity

5.5

Detox

6.0

Immunity

6.5

Pral

7.0

Satiety

6.5

Nutrient Density

7.5

Bioavailability

6.0

Electrolyte

7.0

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	61.0 kcal	3% DV
Protein	3.2 g	6% DV
Total Fat	3.3 g	4% DV
Saturated Fat	1.9 g	10% DV
Carbohydrate	4.8 g	2% DV
Sugar	5.1 g	10% DV
Calcium	113.0 mg	9% DV
Phosphorus	84.0 mg	7% DV
Potassium	132.0 mg	3% DV
Zinc	0.4 mg	3% DV
Vitamin B12	0.5 µg	19% DV
Vitamin A	46.0 µg	5% DV
Vitamin D	1.3 µg	7% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.043g
Threonine	0.143g
Isoleucine	0.174g
Leucine	0.319g
Lysine	0.282g
Methionine	0.088g
Phenylalanine	0.174g
Valine	0.220g
Histidine	0.101g

Compare Milk (Whole) With...

Egg (Whole)
155 cal Greek Yogurt (Plain, Nonfat)
59 cal Cheddar Cheese
403 cal

Health Condition Relevance

🏃

Athletic Performance

protein, vitamin b12. Protein for MPS. Iron for O2 transport. B12 for RBC production. Nitrates→NO→vasodilation. Electrolyt.

🩸

Anemia

vitamin b12. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

💪

Testosterone Low

vitamin d, saturated fat. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

Hormonal & Metabolic Impact

🧬 Saturated Fat → Testosterone (10% DV)

Dietary saturated fat and cholesterol are steroid hormone precursors. Low-fat diets reduce T by 10-15% in some studies.

🧬 Sugar → Insulin, Cortisol (10% DV)

Rapid blood sugar spikes → insulin surges → cellular insulin resistance over time. High sugar intake correlates with elevated cortisol.

Anti-Nutrients & How to Reduce Them

⚠️ Lactose (65% of adults have reduced lactase — varies by ethnicity)

⚠️ Casein (A1 beta-casein may cause inflammation in sensitive individuals)

Mitigation: Lactose-free milk, yogurt (bacteria digest lactose), hard cheeses (minimal lactose). A2 milk (A2 beta-casein only) for casein sensitivity.

Fermented dairy (yogurt, kefir, cheese) is better tolerated. Most people can handle some dairy.

Frequently Asked Questions

Does Milk (Whole) affect hormones?

Yes — Milk (Whole) is rich in saturated fat (10% DV), which Dietary saturated fat and cholesterol are steroid hormone precursors. Low-fat diets reduce T by 10-15% in some studies.. saturated fat supports Testosterone production. sugar supports Insulin and Cortisol production.

Can people with diabetes eat Milk (Whole)?

Milk (Whole) has a glycemic index of 39 (low) and glycemic load of 3. Its low GI means it releases sugar slowly into the bloodstream — generally fine for diabetics in reasonable portions. Contains 0g fiber which helps moderate the blood sugar response.

Does Milk (Whole) contain anti-nutrients?

Lactose (65% of adults have reduced lactase — varies by ethnicity). Casein (A1 beta-casein may cause inflammation in sensitive individuals). Lactose-free milk, yogurt (bacteria digest lactose), hard cheeses (minimal lactose). A2 milk (A2 beta-casein only) for casein sensitivity. Fermented dairy (yogurt, kefir, cheese) is better tolerated. Most people can handle some dairy.