Whole Milk — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 3, 2024
Whole milk nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 61 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 5 g | 1.82% |
| Fiber | 0 g | - |
| Sugars | 5 g | 10% |
| Glycemic Index | 31 | - |
| Protein | 3 g | 6% |
| Sodium | 41 mg | 1.78% |
| Total Fat | 3 | 3.85% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
31
🟢 Low Glycemic Index
3 g
🥕 Low Fat Content
Whole milk facts & tips
Health benefits
- High in protein, which is essential for muscle growth, repair, and overall body function.
- Rich in calcium, which supports strong bones and teeth.
- Contains essential vitamins and minerals such as Vitamin D, Vitamin A, B vitamins, and phosphorus, which support overall health and well-being.
- Contains healthy fats, which provide energy and support cell function.
- Supports weight management by promoting satiety and reducing overall calorie intake when included as part of a balanced diet.
Health risks
- High fat content particularly in saturated fats, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
- High calorie content which can contribute to weight gain if consumed frequently or in large quantities, particularly as part of a high-calorie diet.
- Potential for lactose intolerance symptoms such as bloating, gas, or diarrhea in individuals sensitive to dairy products.
- Potential for overconsumption due to its palatable and versatile nature, leading to excessive calorie and fat intake if not mindful of portion sizes.
- Risk of contamination with harmful bacteria if whole milk is not properly pasteurized, stored, or handled, leading to potential foodborne illness.
How to choose whole milk
Whole milk should have a rich, creamy texture and a sweet, clean taste. The container should be cold and free from any damage to ensure the milk has been handled properly.
Avoid whole milk that smells sour or has lumps, indicators that it has spoiled. Containers that are swollen or leaking should also be avoided, as they can indicate bacterial growth or product spoilage.
How to store whole milk
Whole milk should be stored in the refrigerator, ideally in its original container. Proper refrigeration keeps it fresh and safe to drink for up to a week. Keeping it tightly sealed is essential.
Exposure to light and air can cause milk to spoil quickly. Avoid leaving it out at room temperature to maintain freshness. Always reseal the container tightly and use clean utensils to prevent contamination. Proper storage maintains its nutritional value and taste.
✅ Extra Tip
How long does it last?
Whole milk can last for 7-10 days in the refrigerator once opened. Unopened, it can last for 1-2 weeks past the expiration date. For longer storage, whole milk can be frozen for up to 3 months. Proper storage helps maintain its freshness and nutritional value, making it a reliable staple in your kitchen.
What to do with leftovers?
Leftover whole milk can be used in a variety of culinary and non-culinary ways. In the kitchen, whole milk is ideal for cooking, baking, and making beverages like smoothies, lattes, and hot chocolate. It adds creaminess to sauces, soups, and batters, making it a versatile ingredient for both sweet and savory dishes.
Beyond cooking, whole milk has several practical uses. It can be used in DIY beauty treatments, such as mixing it with honey or oatmeal to create a moisturizing face mask that helps to hydrate and soothe the skin. Whole milk can also be used in craft projects, such as making homemade milk paint for a vintage, matte finish on furniture or crafts. Additionally, whole milk can be used as a natural fertilizer in the garden, providing calcium and other nutrients to plants. Some people also use whole milk as a base for homemade cleaners, particularly for wood surfaces, where it helps to nourish and polish the wood.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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