Get In Touch

Cow’s milk is the original milk, if you will. Easily the most popular, cow’s milk boasts nutrition that’s tough to beat. Here is the nutrition for 1 cup of 2% cow’s milk:

• 122 calories
• 8g protein 
• 4g fat
• 12g carbs
• 12g sugar 
• 0g added sugar
• 0g fiber
• 309mg calcium (31% RDA)
• 1.3mcg vitamin B12 (54% RDA)
• 390mg potassium (9% RDA)

Cow’s milk has a lot going for it from a nutrition perspective. It’s packed with 8 grams of protein, or about 1/3 of your daily protein needs, and has ample carbs and fat, making it a well-rounded way to fuel your day or refuel after a workout. Plus, it’s a great source of healthy nutrients like calcium, which helps keep your bones strong, and vitamin B12, which benefits your brain and helps keep your metabolism working at its best. It’s also a good source of potassium, which keeps your blood pressure in check and your heart healthy.

Most commercially-sold milk is fortified with vitamin D, which not only helps with calcium absorption, but also makes it possible for us to meet the recommended daily amount for vitamin D. Vitamin D is hard to come by, as it’s only naturally present in eggs and fatty fish like salmon, so fortified foods like milk, other diary products and orange juice help us meet the mark.

While the sugar content might seem high, all of the sugar in milk is from naturally-occurring lactose and there are no added sugars in unflavored milk. It’s also one of the most affordable milks in the store, especially if you choose conventional instead of organic milk. Not to mention, milk is the base of some of EatingWell’s other favorite products like cheese and yogurt, which have impressive nutrition benefits of their own.