Milk (whole) — 61 kcal

Most dairy products contain some lactose, though the amount varies widely. Hard cheeses and yogurt have less due to aging or fermentation. If you are lactose intolerant, check the carbohydrate content — Milk (whole) has 4.8g carbs per 100g, which includes any lactose present.

Dairy products like Milk (whole) have one of the highest calcium bioavailability rates — roughly 30–35% absorption. The natural combination of protein, phosphorus, and vitamin D in dairy enhances calcium uptake. See the micronutrient table above for the exact calcium content.

Milk (whole) contains 3.3g of fat per 100g. For reference, whole milk has about 3.3g, cheddar cheese around 33g, and Greek yogurt roughly 5g per 100g. Low-fat or skim versions can significantly reduce fat while preserving most of the protein (3.2g/100g).

Fermented dairy products like yogurt, kefir, and certain soft cheeses contain live probiotic cultures that support gut health. Not all dairy is fermented, so check the label for 'live active cultures.' Non-fermented Milk (whole) still provides 3.2g protein and other nutrients per 100g.

Dairy protein is considered one of the highest-quality protein sources, scoring near-perfect on the DIAAS (Digestible Indispensable Amino Acid Score). Milk (whole) provides 3.2g per 100g and contains all essential amino acids, including leucine, which is key for muscle synthesis.