The nutrition content per quart (4 cups or 946 ml) of milk can vary slightly depending on the type of milk (whole, 2%, skim, etc.). Here’s the approximate nutritional information for a quart of whole milk:
- Calories: 600 kcal
- Protein: 32 g
- Fat: 32 g
- Carbohydrates: 48 g
- Sugars (Lactose): 48 g
- Calcium: 1200 mg (about 120% of the daily recommended value)
- Vitamin D: 10 mcg (400 IU)
- Vitamin A: 500 mcg (retinol activity equivalents)
- Cholesterol: 128 mg
- Sodium: 400 mg
This information can differ based on the milk’s fat content, so skim or low-fat milk will have lower fat and calorie values.
Micronutrient Content (Whole Milk per Quart)
The micronutrient content in milk can vary depending on the type of milk (whole, 2%, skim) and whether it is fortified. Below is an overview of the micronutrient content per quart (946 ml) of whole milk, along with variations in lower-fat milk types:
| Calcium: ~1200 mg (120% DV) | Vitamin A: ~500 mcg RAE (55% DV) |
| Magnesium: ~120 mg (30% DV) | Vitamin D: ~10 mcg (400 IU) (50% DV) – often fortified |
| Phosphorus: ~1000 mg (100% DV) | Vitamin B12: ~5 mcg (210% DV) |
| Potassium: ~1500 mg (32% DV) | Riboflavin (B2): ~1.8 mg (140% DV) |
| Zinc: ~5 mg (45% DV) | Niacin (B3): ~1 mg (6% DV) |
| Selenium: ~30 mcg (55% DV) | Folate: ~50 mcg (12% DV) |
Variations in Lower-Fat Milk Types
2% Milk:
- Lower in fat (~20 g)
- Slightly reduced calorie content (~480 kcal)
- Similar levels of vitamins and minerals to whole milk, but Vitamin A content may be slightly lower.
1% Milk:
- Lower in fat (~10 g)
- Further reduced calorie content (~400 kcal)
- Vitamin A may be lower unless fortified.
Skim Milk (Non-Fat):
- Almost no fat (~0.5 g)
- Calorie content is significantly lower (~320 kcal)
- Vitamin A content is often reduced unless fortified.
- Vitamin D levels may also vary depending on fortification.
Key Points
- Calcium, Phosphorus, Potassium, and Vitamin D are consistently high across all types of milk.
- Vitamin A and fat-soluble vitamins like D may be lower in reduced-fat or skim milk unless the milk is fortified.
- B Vitamins (B12, Riboflavin) and Iodine are typically well-preserved across all types of milk.
Fortification
In many countries, milk is fortified with vitamins A and D, especially in lower-fat varieties to compensate for the natural reduction of these fat-soluble vitamins when the fat content is removed.