Milk is a widely consumed beverage and a rich source of nutrients, making it an important part of many people’s diets. Cow milk is particularly popular and is often consumed in its raw form or as a variety of dairy products, including cheese, yogurt, and butter. In this article, we will explore the nutritional value of cow milk per 100g and discuss whether it is healthy for you.

One hundred grams of cow milk contains approximately 3.3g of protein, 4.8g of fat, and 4.9g of carbohydrates, including lactose (4.7g). It is also an excellent source of several essential vitamins and minerals, including calcium, phosphorus, and vitamins D and B12.

In terms of its fat content, cow milk is classified as whole milk, which means it contains 3.25% fat. However, it is also available in reduced-fat and fat-free versions, which contain less fat and calories. For example, reduced-fat cow milk (2% fat) contains about 5g of fat per 100g, while fat-free cow milk contains less than 0.5g of fat per 100g.

Calcium is an important nutrient found in cow milk, and it plays a crucial role in building and maintaining strong bones and teeth. One hundred grams of cow milk contains about 120mg of calcium, which is about 12% of the daily value (DV) for adults. Calcium is also important for muscle function, nerve function, and blood clotting.

Phosphorus is another mineral found in cow milk, and it is essential for healthy bone development and maintenance. It also plays a role in energy production and the proper functioning of cells and tissues. One hundred grams of cow milk contains about 110mg of phosphorus, which is about 15% of the DV for adults.

Vitamin D is a fat-soluble vitamin that is important for bone health and the absorption of calcium. Cow milk is often fortified with vitamin D, which means that it has been supplemented with the vitamin. One hundred grams of cow milk contains about 1.3mcg of vitamin D, which is about 15% of the DV for adults.

Vitamin B12 is a water-soluble vitamin that is important for the proper function of the brain and nervous system, as well as the production of red blood cells. It is also important for maintaining a healthy cardiovascular system. One hundred grams of cow milk contains about 0.9mcg of vitamin B12, which is about 38% of the DV for adults.

In addition to its nutrients, cow milk also contains a variety of other components, including lactose, fat, and proteins. Lactose is a sugar found in cow milk, and it is the primary carbohydrate found in the milk. It is composed of two simple sugars, glucose and galactose, and it is responsible for the sweet taste of cow milk.

Fat is another component of cow milk, and it is present in the form of triglycerides. Triglycerides are made up of fatty acids and glycerol, and they provide energy to the body. The fat in cow milk is mostly saturated fat, which has been linked to an increased risk of heart disease. However, cow milk also contains small amounts of monounsaturated and polyunsaturated fats, which have been linked to health benefits.

Proteins are essential for the growth and repair of tissues, and they also play a role in the immune system. Cow milk contains several types of proteins, including casein and whey. Casein makes up about 80% of the protein in cow milk, and it is responsible for the formation of curds when milk is coagulated.