Whole Milk is a fresh dairy milk and a NOVA group 1 food, one of the best sources of calcium, protein, iodine and vitamin B12. Its sugar is lactose, the natural sugar found in milk, not added sugar. It is a source of vitamin B12, iodine and riboflavin. Work out the numbers for any portion and age below, then see the full breakdown.
For a milk or milk alternative the key numbers are sugar, fat and protein. The tables below set each against age-appropriate guidance.
A glass (200ml) contains about 9.4g of sugar, and in dairy milk that is all lactose, the natural sugar found in milk. It has 0g of added or free sugar, so it does not count toward the daily free sugar limit the NHS sets. The table shows those limits by age for reference.
Whole Milk is naturally high in fat, with about 7.2g per portion, and most of it is saturated (4.6g). There is 0g of added fat, but the table shows how the saturated fat compares with the daily maximum, so it is best enjoyed in smaller amounts.
A glass (200ml) provides about 6.8g of protein. Dairy milk and soya milk are good sources of complete protein; most other plant milks have much less, so the label is worth a look.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Vitamin B12 supports red blood cell formation and a healthy nervous system, and is found almost only in animal foods. A glass (200ml) contains 2ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Iodine is needed to make thyroid hormones that regulate metabolism and support brain development. A glass (200ml) contains 60ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Riboflavin (B2) helps release energy from food and keeps skin and eyes healthy. A glass (200ml) contains 0.46mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Calcium is needed for strong bones and teeth. A glass (200ml) contains 240mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Phosphorus works with calcium to build strong bones and teeth. A glass (200ml) contains 190mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Potassium helps control blood pressure and supports normal muscle and nerve function. A glass (200ml) contains 300mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
No. Whole Milk is a NOVA group 1 whole food, milk with nothing added. The thing to watch is not processing but simply how much fits your day.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.