Milk is an important source of nutrients that contain various essential nutrients for the body. In commemoration of Nutrition and Food Day on January 25, let's explore the nutritional content of milk, its types, and the health benefits it offers.1,2,3,4,5

Nutrients in a Glass of Milk

Milk contains a wide variety of essential nutrients, including protein, vitamins, minerals, carbohydrates, and fats. Here are some of the key nutrients contained in milk:1,2,3

- Protein: Milk is a good source of protein, with about 7.5–8 grams of protein per glass. The protein in milk is made up of casein (blood pressure stabilization) and whey (muscle health).

- Vitamins: Milk contains a variety of vitamins, including vitamin A, B vitamins, and vitamin D. Vitamin A is important for eye health, immune system, and skin. B vitamins support nerve and brain health, red blood cell production, and energy metabolism. Vitamin D plays a role in strengthening bones and teeth and maintaining muscle health.

- Minerals: Milk is rich in minerals such as calcium, phosphorus, and potassium. Calcium and phosphorus are important for bone and tooth health. Potassium helps maintain nerve and muscle function, maintains a regular heart rate, and maintains the body's fluid balance.

- Carbohydrates: In 100 ml of cow's milk contains 4.3 grams of carbohydrates.

- Fat: In 100 ml of cow's milk contains 3.5 grams of fat.

 

Types of Milk and Nutritional Differences

Based on Processing Process: 1,2,3,4

Kind

Characteristic

Special Contents

UHT Liquid Milk

High temperature pasteurization (135°C)

Retains 90% natural nutrients

Milk Powder

Experiencing spray drying

Fortified with iron, DHA, omega 3-6

Full Cream Milk

Fat 3.25%

150 kcal/glass, high in fat-soluble vitamins

Based on sources:

- Beef: Most common, rich in calcium (300 mg/cup) and vitamin B12

- Fish: Contains higher levels of DHA and omega-3s for cognitive development

- Goat: More digestible, contains short-chain fatty acids

- Oats: A vegan alternative, rich in fiber but low in animal protein

Health Benefits of Milk

Milk offers a variety of health benefits due to its rich nutrient content:1,2,3

- Preventing osteoporosis through calcium-vitamin D synergy

- Increase muscle mass thanks to high-quality protein

- Supports heart health through blood pressure regulation by potassium

- Optimizing children's growth and development with phosphorus and vitamin B12

- Strengthens immunity through vitamin A and zinc

- Fast energy source of natural lactose

- Maintain healthy skin with vitamin E and antioxidants

Important to note:3,4,5

- Always check the packaging label to make sure the whole milk content is ≥80%

- Sweetened condensed milk contains 40-50% added sugar

- People with lactose intolerance can choose fermented or plant-based milk

By understanding the right content and type of milk, we can maximize its benefits to support a healthy lifestyle. Happy Nutrition and Food Day 2025 - let's make milk part of a balanced diet.

Reference:

1. Adrian, K.. Get to Know the Nutritional Content in a Glass of Milk and Its Benefits for Children. October 31, 2024. Alodokter. Available at: https://www.alodokter.com/kenali-kandungan-nutrisi-dalam-segelas-susu-dan-manfaatnya-bagi-anak

2. Frisenflag Team. 6 Milk Content That Is Good for Health. October 06, 2017 Frisian Flag Indonesia. Available at: https://www.frisianflag.com/milkpedia/nutrisi-dan-kesehatan/cukupkah-kandungan-gizi-dalam-segelas-susu-untuk-seharian 

3. Yosia, M., BMedSci, PGCert, DTM&H. 15 Benefits of Cow's Milk for Your Body's Health. July 17, 2023. Hello Healthy. Available at: https://hellosehat.com/nutrisi/fakta-gizi/manfaat-susu-sapi/

4. Goentoro, P. L. 7 Types of Milk and Their Differences in Nutritional Content. July 24, 2023. Hello Healthy. Available at: https://hellosehat.com/nutrisi/fakta-gizi/mengenal-jenis-susu/

5. Setiawan, A. W., M.Kes.. Comparison of Milk Powder and Liquid Milk, Which is More Appropriate?. April 17, 2024. Hello Healthy. Available at: https://hellosehat.com/parenting/anak-1-sampai-5-tahun/gizi-balita/susu-bubuk-dan-susu-cair/