Foods/Dairy & Egg/Whole milk

Dairy & Egg · smoothie

Whole milk

1 cup · 244 g146 kcal

A dairy & egg that's a strong source of Iodine and Vitamin B12.

Macros

Per serving

146 kcal

Energy

Protein

11.4g

Carbs

7.8g

Fat

not available

Fiber

Protein 8 gCarbs 11.4 gFat 7.8 g

60 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

Fiber: not available. Fiber isn't recorded for this food in USDA FoodData Central, so it's shown as not available — not zero.

What a serving covers

% of a day’s needs

Per 1 cup (244 g), as a share of a reference adult — male, 35, moderately active.

62%

55%

35%

30%

26%

Pantothenic acid (B5)

18%

Good source of (≥ 20% RDA)

IodineVitamin B12PhosphorusCalciumRiboflavin (B2)

Pairs well with

What fills whole’s gaps?

Whole milk is lighter on Vitamin D, Iron — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Manganese & Omega-3 ALA+ Manganese+ Omega-3 ALA+ Magnesium Sunflower seedsAdds Vitamin E (α-tocopherol) & Copper+ Vitamin E (α-tocopherol)+ Copper+ Omega-6 Linoleic KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

Use it freely.

Serving: 1 cup = 244 g

No practical cap — a flexible base for the day.

Common questions

Whole milk, in brief

How many calories are in whole milk?

1 cup (244 g) of whole milk has about 146 calories.

What is whole milk a good source of?

Whole milk is a good source of Iodine, Vitamin B12, Phosphorus, Calcium, and 1 more nutrients.

Is whole milk good in a smoothie?

Yes — whole milk is one of S8D's smoothie-role foods.

Keep exploring

More dairy & egg

All foods →

Nutrient guides

Iodine Vitamin B12 Phosphorus Calcium Riboflavin (B2) Pantothenic acid (B5)

Put whole to work.

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