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Nutritional Info: Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)

The USDA reference number for this food is: 01086
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)

Nutrition Facts

Serving Size: 1 cup (245g or 8.6 oz)
 

Amount Per Serving

 

Calories

91
Calories from Fat 5
 

% Daily Value*

 

Total Fat

1g
1%
 
Saturated Fat 0g2%
 
Trans Fat 0g
 

Cholesterol

5mg
2%
 

Sodium

130mg
6%
 

Total Carbohydrate

12g
4%
 
Dietary Fiber 0g0%
 
Sugars 12g
 

Protein

9g
 
Vitamin A10% · Vitamin C0%
 
Calcium32% · Iron1%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

A cup of milk
A cup of milk

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 cup (245g or 8.6 oz)
kcal*kjoules*RDI%
 
Total Calories91 kcal379 kJ5%
 
from Carbs47.6 kcal199.15 kJ
 
from Fat5.4 kcal22.53 kJ
 
from Protein37.3 kcal156.26 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 245 grams of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)


Vitamin Content

Vitamin Content

Serving Size: 1 cup (245g or 8.6 oz)
AmountRDI%
 
Vitamin A 524.3 IU 10%
 
Vitamin B6 0.1127 mg 6%
 
Vitamin B12 0.9555 mcg 16%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 2.45 mg 0%
 
Vitamin D 120.05 IU 30%
 
Vitamin D2 ~
 
Vitamin D3 2.94 mcg ~
 
Vitamin D (D2 + D3) 2.94 mcg 29%
 
Vitamin E (Alpha-tocopherol) 0.0245 mg 0%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.10045 mg 7%
 
Riboflavin 0.42875 mg 25%
 
Niacin 0.22295 mg 1%
 
Pantothenic Acid 0.83055 mg 8%
 
Folate 12.25 mcg 3%
 
Folate, Food 12.25 mcg 3%
 
Folate, DFE 12.25 mcg DFE 3%
 
Choline 39.2 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 245g (8.64 oz) of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) contains. Vitamin RDI for 245 grams of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)


Mineral Content

Mineral Content

Serving Size: 1 cup (245g or 8.6 oz)
AmountRDI%
 
Calcium 316.05 mg 32%
 
Iron 0.1225 mg 1%
 
Magnesium 36.75 mg 9%
 
Phosphorus 254.8 mg 25%
 
Potassium 418.95 mg 9%
 
Sodium 129.85 mg 6%
 
Zinc 1.0045 mg 7%
 
Copper 0.02695 mg 1%
 
Manganese 0.0049 mg 0%
 
Selenium 5.39 mcg 8%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 245g (8.64 oz) of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) contains. Mineral RDI for 245 grams of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (245g or 8.6 oz)
AmountRDI%*
 
Protein8.7465g17%
 

Essential Aminos

 
Histidine0.23765 g34%
 
Isoleucine0.5292 g38%
 
Leucine0.8575 g31%
 
Lysine0.69335 g33%
 
Methionine0.2205 g
 
Phenylalanine0.4214 g
 
Threonine0.39445 g38%
 
Tryptophan0.1225 g44%
 
Valine0.58555 g32%
 

Non-essential Aminos

 
Arginine0.31605 g
 
Alanine0.30135 g
 
Aspartate0.66395 g
 
Cystine0.08085 g
 
Glutamate1.8326 g
 
Glycine0.1862 g
 
Hydroxyproline
 
Proline0.8477 g
 
Serine0.4753 g
 
Tyrosine0.4214 g
 
Methionine + Cystine† 0.30135 g 29
 
Phenylalanine + Tyrosine† 0.8428 g 80
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 245g (8.64 oz) of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim). The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 245g (8.64 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 245 grams of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (245g or 8.6 oz)
AmountRDI%
 
Total Carbohydrates12.299g4%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars12.299g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
245g (8.64 oz) grams of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) contains 12.299 grams of carbohydrates which is 4% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 245 grams of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (245g or 8.6 oz)
AmountRDI%
 
Total Fat0.6125g1%
 
Total Omega-3 Fatty Acids0.00735g
 
Total Omega-6 Fatty Acids0.0147g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.3969g2%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0.03185g
 
Capric Acid   [Decanoic Acid]0.01225g
 
Caproic Acid   [Hexanoic Acid]0.0049g
 
Caprylic Acid   [Octanoic Acid]0.00735g
 
Lauric Acid   [Dodecanoic Acid]0.00735g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.0588g
 
Palmitic Acid   [Hexadecanoic Acid]0.17885g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.0637g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.15925g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.12985g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.02205g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.02205g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.0147g
 
Linolenic Acid   [Octadecatrienoic Acid]0.00735g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 245 grams of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (245g or 8.6 oz)
Amount
 
Alcohol0g
 
Water221.431g
 
Ash1.911g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol4.9mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim):

Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) is an excellent source of Vitamin D, Vitamin D (D2 + D3), Riboflavin, Calcium and Phosphorus. This means that the food contains 20% or more of your RDI for these nutrients.

Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) is a good source of Vitamin A, Vitamin B12 and Protein. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 80
Athletic Diet - Low Fat, High Protein and Carbs 83
Low Fat Diet (e.g. Jenny Craig) 76
Low Carb Diet (e.g. Atkins Diet) 12
Low Cholesterol Diet 80
Low Sodium Diet 35
Low Glycemic Index Diet (e.g. South Beach Diet) 55
Low Protein Diet 13
Horizontal bar chart


How long will it take to burn 91 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 91 calories contained in 245g (8.64 oz)g of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim). The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 91 calories
Stretching30 mins(180 cal/hr)
Walking (3.5 mph)19 mins(280 cal/hr)
Bicycling (<10 mph)19 mins(290 cal/hr)
Dancing16 mins(330 cal/hr)
Light gardening/yard work16 mins(330 cal/hr)
Golf (walking and carrying clubs)16 mins(330 cal/hr)
Hiking15 mins(370 cal/hr)
Amount of Vigorous exercise to burn 91 calories
Weight lifting (vigorous effort)12 mins(440 cal/hr)
Heavy yard work (chopping wood)12 mins(440 cal/hr)
Basketball (vigorous)12 mins(440 cal/hr)
Walking (4.5 mph)12 mins(460 cal/hr)
Aerobics11 mins(480 cal/hr)
Swimming (slow freestyle laps)11 mins(510 cal/hr)
Running/jogging (5 mph)9 mins(590 cal/hr)
Bicycling (>10 mph)9 mins(590 cal/hr)
Exercise profile for 245g (8.64 oz) of Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 19 Aug 2018 https://skipthepie.org/dairy-and-egg-products/milk-nonfat-fluid-with-added-nonfat-milk-solids-vitamin-a-and-vitamin-d-fat-free-or-skim/

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