Whole milk is a nutrient-rich dairy product containing approximately 3.25% milk fat. A typical 1-cup (about 240-250 ml) serving of whole milk provides the following nutrition:

• Calories: Around 150 calories
• Protein: About 8 grams, consisting mainly of casein (80%) and whey (20%) proteins, both high-quality and complete proteins with all essential amino acids
• Fat: Approximately 8 grams total fat, including about 4.5 to 5 grams saturated fat, plus monounsaturated and polyunsaturated fats
• Carbohydrates: Around 12 grams, primarily as lactose (natural milk sugar)
• Vitamins and minerals: Whole milk is a good source of calcium (about 23-25% of the Daily Value), vitamin B12 (around 50% DV), vitamin D (usually fortified, about 12-15% DV), phosphorus, potassium, riboflavin (B2), zinc, and iodine

Whole milk's proteins support muscle building and repair, with casein digesting slowly to aid overnight muscle recovery and whey providing faster amino acid delivery

. The fat content includes beneficial fatty acids such as omega-3s and conjugated linoleic acid (CLA), which may have anti-inflammatory and heart- protective effects, especially in milk from grass-fed cows

. Whole milk supports bone health due to its calcium, vitamin D, phosphorus, and magnesium content, helping to maintain bone density and reduce fracture risk

. Despite its higher fat and calorie content compared to lower-fat milks, whole milk may aid weight management by promoting satiety and replacing higher-calorie sugary drinks

. In summary, whole milk offers a balanced profile of macronutrients and essential micronutrients beneficial for overall health, muscle maintenance, bone strength, and potentially reducing disease risk