Super source
Sugars
4.66 g · 9% DV target
A creamy, nutrient-dense liquid with a rich mouthfeel, whole milk serves as a foundational culinary ingredient and a complete source of bioavailable proteins and minerals.
Whole milk is a complex food matrix providing high-quality protein and essential micronutrients, including calcium, phosphorus, magnesium, and vitamins A, B1, B2, and B12 .411
While institutional guidelines like those from the WHO and USDA traditionally recommend low-fat dairy to limit saturated fat intake, systematic reviews indicate that whole milk consumption does not necessarily increase the risk of cardiovascular disease or type 2 diabetes .1712
The saturated fats in whole milk can increase LDL (low-density lipoprotein) cholesterol, but they also increase HDL (high-density lipoprotein) cholesterol, often leaving the total cholesterol-to-HDL ratio unchanged .910
One large study of American adults found that whole milk intake was inversely associated with body weight and the prevalence of obesity, though researchers note that more evidence is needed to evolve current dietary recommendations .8
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
4.66 g · 9% DV target
0.14 g · 14% DV target
Not a benefit — best kept low
43.3 μg · 5% DV target
0.26 μg · 1% DV target
118 mg · 9% DV target
Seasonality has not been estimated for this ingredient yet.
Store in the main body of the fridge rather than the door for consistent temperature.
Dairy production has a higher carbon and water footprint than plant-based alternatives but lower than most red meats.
The ability of humans to digest milk into adulthood is a relatively recent evolutionary trait known as lactase persistence, which emerged in European populations only about 7,500 years ago.