Data source: USDA FoodData Central, SR Legacy, FDC 171265 (Milk, whole, 3.25% milkfat, with added vitamin D).
Fun facts
- Every 100g of whole cow's milk has about 61 kcal, 3.1g of protein and 3.2g of fat. A 250ml glass gives you around 8g of protein, close to one and a half eggs.
- Cow's milk has about 113mg of calcium per 100g, so a 250ml glass brings nearly 280mg, in a form your body absorbs well.
- The light sweetness of unsweetened milk comes from lactose, the natural sugar in milk, about 5g per 100g. WHO does not count lactose in milk as free sugar.
- Many Asian adults make less lactase than they did as kids, so a big glass of milk can leave them bloated. It is very common and usually nothing to worry about.
Choosing and storing
Pasteurized fresh milk tastes closest to farm milk but must stay refrigerated and be used within a few days. UHT milk keeps at room temperature until opened. Either way, once opened, cap it tightly, keep it in the fridge and finish it within a few days. Read the label to tell "unsweetened", "less sugar" and "sweetened" apart, since the gap can be big.
Cooking it well
Warm milk over low heat and stir so it does not boil over or scorch. The thin skin that forms on top is milk protein and fat setting together, and it is perfectly edible. Cow's milk works well in oatmeal, smoothies, flan and creamy sauces. At kOBE, kOBE Oat Milk has 34 kcal and 0.6g of protein per 100ml, while cow's milk carries much more protein: two glasses, two different roles, as we compare in oat milk vs cow's milk.
