Cow's milk is the best source of calcium and vitamin D in the diet. This nutritious drink is perfect for balancing a meal or as a snack. Depending on the type of cow's milk you select, the nutrition facts will vary accordingly, especially regarding the calories and fat content. As for the main minerals and vitamins provided by milk, the percent daily value, or percent DV, for calcium is based on a daily requirement of 1,000 mg, while this figure corresponds to 5,000 IU for vitamin A and 400 IU for vitamin D.
A cup of whole milk, containing 3.25 percent milk fat and enriched with vitamin D, provides 149 calories; 7.9 g fat; 4.6 g saturated fat; 7.7 g protein; 11.7 g carbohydrates; 0 g fiber; 276 mg, or 28 percent DV, calcium; 395 IU, or 8 percent DV, vitamin A; and 124 IU, or 31 percent DV, vitamin D.
A 1-cup serving of low-fat milk containing 2 percent milk fat provides 122 calories, 4.8 g fat, 3.1 g saturated fat, 8.1 g protein, 11.7 g carbohydrate and 0 g fiber. It also contains 293 mg, or 29 percent DV, calcium; 464 IU, or 9 percent DV, vitamin A; and 120 IU, or 30 percent DV, vitamin D. As for cow's milk with 1 percent milk fat, a 1-cup serving contains 102 calories; 2.4 g fat; 1.5 g saturated fat; 8.2 g protein; 12.2 g carbohydrates; 0 g fiber; 305 mg ,or 31 percent DV, calcium; 478 IU, or 10 percent DV, vitamin A; and 117 IU, or 29 percent DV, vitamin D.
A 1-cup serving of fat-free or skim milk provides 83 calories; 0.2 g fat; 0.1 g saturated fat; 8.3 g protein; 12.2 g carbohydrate; 0 g fiber; 299 mg, or 30 percent DV, calcium; 500 IU, or 10 percent DV, vitamin A; and 115 IU, or 29 percent DV, vitamin D.
A cup of low-fat chocolate milk contains 158 calories; 2.5 g fat; 1.5 g saturated fat; 8.1 g protein; 26.1 g carbohydrate; 24.9 g sugar; 1.3 g fiber; 290 mg, or 29 percent DV, calcium; 490 IU, or 10 percent DV, vitamin A; and 108 IU, or 29 percent DV, vitamin D.
Nonfat Instant Dry Milk
A cup of nonfat powdered milk provides 243 calories; 0.5 g fat; 0.3 g saturated fat; 23.9 g protein; 35.5 g carbohydrate; 0 g fiber; 837 mg, or 84 percent DV, calcium; 1608 IU, or 32 percent DV, vitamin A; and 299 IU, or 75 percent DV, vitamin D.