Milk, whole, 3.25% milkfat, with added vitamin D
FDC 171265cup (244 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 38 · +3 vs Dairy & eggs medianWhole milk with added vitamin D scores 38 of 100, the Low band, at rank 21 of 60 in Dairy & eggs. There are no nutrients flagged as standout in this scoring pass; 100 g provides 3.15 g of protein, 4.8 g of carbohydrate as natural milk sugar, and 3.25 g of fat.
This is the everyday carton of milk poured over cereal, into coffee, or drunk on its own, with a standard cup weighing 244 g. At 61 calories per 100 g it sits in a moderate range for dairy, and being fortified, it carries added vitamin D beyond what plain milk naturally contains.
See how this score is calculated, build a plate around milk, whole, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 61 kcal | 3% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 1.9 g | 9% |
| Cholesterol | 10 mg | 3% |
| Sodium | 43 mg | 2% |
| Carbohydrate | 4.8 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 5.1 g | |
| Protein | 3.2 g | 6% |
| Potassium | 132 mg | 3% |
| Calcium | 113 mg | 9% |
| Iron | 0.03 mg | 0% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 46 µg | 5% |
| Vitamin E | 0.07 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | 7% |
| Total fat | 7.9 g | 10% |
| Saturated fat | 4.5 g | 23% |
| Cholesterol | 24 mg | 8% |
| Sodium | 105 mg | 5% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 0 g | 0% |
| Sugars | 12 g | |
| Protein | 7.7 g | 15% |
| Potassium | 322 mg | 7% |
| Calcium | 276 mg | 21% |
| Iron | 0.07 mg | 0% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 112 µg | 12% |
| Vitamin E | 0.17 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 171265Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cheese, provoloneDensity 39 vs 38Yogurt, plain, whole milkDensity 39 vs 38Cheese, cottage, creamed, large or small curdDensity 40 vs 38Original analysis by NutriVerdict
In the kitchen and how to use it
This is the everyday whole milk found in most grocery dairy cases, the carton typically labeled as fortified with vitamin D. It is used for drinking by the glass, pouring over cereal, lightening coffee and tea, and as the liquid base in cooking and baking, where its 3.25% milkfat gives custards, bechamel sauce, mashed potatoes, and pancake batter a rounder, creamier body than lower-fat milks provide. It also steams well for hot cocoa and lattes, since the fat content helps it hold a bit of foam, and many bread and muffin recipes call for it by name rather than a lower-fat substitute.
Keep it refrigerated at all times, store it toward the back of the fridge rather than the door where temperature swings most, and use opened cartons within about a week for the best flavor before the taste turns. Per 100 g it supplies 61 calories, 3.15 g of protein, 5.05 g of naturally occurring lactose sugar, and just 43 mg of sodium, making it a moderate-calorie, low-sodium staple that works as well stirred into a morning bowl of cereal as it does forming the base of a savory white sauce, a cream soup, or a baked custard dessert served warm.
Frequently asked questions about milk, whole
How many calories are in whole milk with added vitamin D?
It has 61 calories per 100 g, making it a moderate-calorie drink.
What is whole milk with vitamin D used for in cooking?
It is the standard milk for drinking, cereal, and coffee, and it also serves as the liquid base in custards, bechamel sauce, and pancake batter.
Is this milk low in sodium?
Yes, it contains 43 mg of sodium per 100 g.