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Milk, Nature's Best Drink

Updated on September 30, 2020
Pamela99 profile image

After 22 years as an RN, I now write about medical issues and new medical advances. Diet, exercise, treatment, and lifestyle are important.

Drink Your Milk


Cow and Goat Milk Nutrients

Different types of milk products have greatly increased in number and variety. There is a big difference in nutrients and fat content in different milks. Whole milk contains 3.25% milk fat with 146 calories in one cup. It also contains saturated fat of 5g which is 23% and cholesterol of 24g at 8% volume.

The most important ingredient is calcium at 28%, with Vitamin A at 5%. This milk also contains sugar of 13g and protein at 8g. Of course, a good cold glass of milk goes great with some warm cookies fresh out of the oven. While we need protein and calcium, there are better choices with regards to calories and saturated fat. Skim milk for instance has only 90 calories, no saturated fat but still contains 12g of sugar.

The AHA recommends 2-3 servings of fat-free or low-fat dairy products for adults, and children should have two or more servings with teenagers and older adults having four servings. Of course, for babies breast milk is always the best choice.

8 Surprising Goat Milk Health Benefits

Types of Milk

Some of the regular milk choices are:

  • Fat-free, zero fat, no-fat or nonfat milk
  • ½ - 1% low-fat milk or light milk
  • Nonfat, skin milk or low-fat dry milk powder
  • Evaporated fat-free milk
  • Buttermilk made fat-free or 1% fat milk
  • Fat-free or low-fat yogurt
  • Frozen fat-free or low-fat yogurt or yoghurt
  • Drinks made with fat-free or 1% fat milk and cocoa (or other low-fat drink powders)
  • Low-fat cheeses (including dry curd cottage cheese, cottage cheese, low-fat natural cheeses or processed cheeses made with nonfat or low-fat milk with no more than 3 grams of fat per ounce)
  • Fat-free or low-fat ice cream (no more than 3 grams of fat per ½ cup serving.

  • The recommended servings of milk per day are higher now to reflect the revised need for calcium intake. The daily calcium intake for all adults should be 1000 milligrams, and for those above 50 years of age it should increase to 1200 milligrams. For vitamin D the recommended intake should be 400 I.U.s for anyone age 51 and over, and it should be 600 I.U.s for those over 71 years. This is to prevent osteoporosis for olderadults. Children need the calcium and vitamin D for bone growth.

    Goat’s milk is another alternative that is widely used throughout the world and is becoming more popular in the U. S.

    Whole goat’s milk contains about 10 g of fat per 1 cup as compared to cows 8-9 g. It is difficult to find low-fat goats milk. However, the milk does contain more of the essential fatty acids that are easier to digest. It contains less lactose, 13% more calcium,25% more vitamin B6, 47% vitamin A, 134% more potassium and three times more niacin. So, goat’s milk sounds healthierthan cow’s milk.

Substitutes for cows milk

Other Types of Milk Products

I don’t drink milk or eat ice cream because I have asthma and it causes more lung congestion. Many people are also lactose intolerant or have a milk allergy, so they must look for other options. Fortunately there are several other good choices.

Organic Soy milk contains 105 calories in one cup. It only has 2% saturated fat and it has 30% calcium, 9% vitamin A, 6% iron with 9g of sugar. This is clearly a healthier choice, used by many vegetarians or those that can’t tolerate cow’s milk.

Enriched rice milk has 120 calories in 1 cup. There is no saturated fat, and it has 30% calcium, 25% vitamin D, vitamin A 12%, Phosphorus 15%, vitamin B12 25%, iron 4% and sugars 10g. This is clearly another healthy choice.

There are several brands of almond milks on the market. One cup only has 70 calories, with total fat at 2.5%, but none is saturated. It contains 1 g of protein and omega fatty acids. It also contains manganese, selenium and vitamin E. I did not find almond milk that contained calcium.

Coconut milk is becoming very popular. It is a raw a (liquid expressed from grated meat and water). The calories for 1 cup are 552 so obviously this wouldn’t be ideal for weight loss. It has 254% saturated fat, dietary fiber 21%, calcium 4%, vitamin C 11% and iron 22%. It is a nutrient dense food containing omega 3 fats, protein and fiber. When you cook with coconut milk the chemical composition of the oils don’t change, so it doesn’t lose its nutritional benefits like some oils. Since the calories are so high, you might want to take a tbsp. a day to enjoy the benefits of omega 3 fats.

Children Need Milk

How to Make Almond Milk

Ways to Get Milk into the Diet

If you have a family that will not drink much milk there are many recipes that contain milk, such as puddings, like banana cream, rice, etc, custards, macaroni and cheese, cream soups and sauces. There are also smoothies, milk shakes and protein shakes. Look for other recipes to supplement the milk they refuse to drink. Of course, calcium pills that contain vitamin D are available. It is very important to get enough calcium and vitamin D intake at any age.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


Submit a Comment
  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    6 years ago from Sunny Florida

    kevintuga, Thanks so much for your comments. I will check out your hub as that sounds like a topic we can all benefit from.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    ethel smith, That is a healthy choice but I would like it on my tea either. I appreciate your comments.

  • ethel smith profile image

    Ethel Smith 

    10 years ago from Kingston-Upon-Hull

    We take these food essentials for granted. I like soya milk but on cereal not in tea

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    DePuy Pinnacle Recall, Calcium is so important for your bones and milk is certainly one of the best ways to get calcium. Thanks so much for your comments.

  • profile image

    DePuy Pinnacle Recall 

    10 years ago

    Milk is high in Calcium which is good for keeping our bones healthy and strong.

    I drink milk because I've had a DePuy Pinnacle hip implant in the past. I've read recently though that there is a high possibility of a recall on the said device.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Bluebonnet, Thank you for the information. My husband likes buttermilk but I have never been able to drink it. I'm sure this information will help others.

  • profile image


    11 years ago

    Side note, Buttermilk. Also a great dairy product you can make at home and save a lot. I have a small glass daily now in the morning. I read if you mix it with a lil' bit of ground cumin it's good for the liver. :-)

    I've made buttermilk about 6 times now. It worked well

    every time too, no problem.

    I can confirm it still works even if you use frozen cubes as a starter too.

    I've read on websites that you should use 25% starter and 75% milk using only a fresh starter so that's busted (Mythbusters reference) Even using only 1/11 and a frozen starter, still works perfectly. This way it's more convenient and you use a lot less of your precious starter too.

    I made it using 65g. as a starter (2 frozen cubes) and adding 610g. of milk

    to that ... so that about 9% only. (The starter to milk ratio). I left it for 27 hours at room temperature.

    I was almost scared at first because after 16-18 hours it didn't seem to be working so well with the frozen starter but it kicked in perfectly well in the later hours.

    Buttermilk is super easy to make at home. You put 65g. of cultured buttermilk from the store (fresh or frozen) in a glass jar, add 610g. of milk, shake it up a bit and leave it at room temp. for at least 24 hours, maybe even 27 hours would be better ... then refrigerate. It's easy and nutritious for newbies who are not used to making yogurt in particular.

    I make yogurt too of course. I just made 4 containers yesterday.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Nancy, I've never tried goat's mile either. My husband drinks buttermilk occupationally. Thanks for your comments.

  • nancy_30 profile image


    11 years ago from Georgia

    Great hub with great information. I'm glad my whole family loves milk, but it doesn't last long around my house. I've never tried goat's milk before. My dad loves it though. My mom on the other hand has to have a glass of buttermilk every night with her supper. Thanks for sharing all this great information.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Dealrocker, I think we have a deal! Thank you for the comment.

  • dealrocker profile image


    11 years ago from California

    Nice hub! Great information! Liked your other hubs too! Joining your fanclub and would like to invite you to join mine. :)

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Carrie, Maybe that is the reason. Thank you for the comment.

  • Carrie DeSha profile image

    Carrie DeSha 

    11 years ago from Atlanta, GA

    No wonder Steven cannot live without milk :)

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Oliversmom, I really like rice milk as it has a light sweet taste. Thanks for your comment.

  • oliversmum profile image


    11 years ago from australia

    Pamela99. Hi. This is a great hub with wonderful information, some of which was new to me.

    I had not heard of Rice Milk until reading about it in your hub, It does sound extremely healthy.

    I do drink about one and a half pints of milk per day, hoping to help ward of osteoporosis, so far it is working.

    Thank you so much for sharing this valuable information with us. :) :)

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Miata, You are right osteoporosis is a big problem that milk helps. Thanks for your comment.

  • prettydarkhorse profile image


    11 years ago from US

    Fresh goats milk are not as tastier as cows but they have almost same nutrients. Milk is essential for us women, osteoporosis, Great hub Pam, Maita

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Jim, Glad you're getting your milk and love your comments. Bovine Smoothies is a good one and Patriot would love it.

  • FitnezzJim profile image


    11 years ago from Fredericksburg, Virginia

    Milk is good. I drink about 2-3 gallons a week. But , , my doctor recently told me that even that isn't enough to get all the Vitamin D I need.

    For partisan patriot: I've tried to equate both political parties to milk, in milk shake form, and refer to them collectively as Bovine Smoothies.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Zsuzsy Bee, It is neat that you had the experience of having your own cow. When I first married we use to go get a gallon of fresh milk and it was wonderful. Thanks for your comment.

    Janny, I didn't think to check on chocolate milk but I think I have heard something about it being healthier than we once thought, just as dark chocolate is now considered healthy. Thanks for your comments.

  • JannyC profile image


    11 years ago

    Did you hear how chocolate milk has some benefit for you as well. I didn't read the article on it but I guess they found out chocolate milk is not as bad as they though. Enjoyed this hub learned a lot about milk!

  • Zsuzsy Bee profile image

    Zsuzsy Bee 

    11 years ago from Ontario/Canada

    There is nothing like a tall ice cold glass of fresh milk. When my kids were teens, I had the farm up north and I had a jersey little Daisy girl... it never stopped to amaze me of how much milk I was getting from her daily. Even with my hollow legged teenagers and their friends I had to give away almost half. That's what lead me to cheese making.

    Great hub

    regards Zsuzsy

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Akirchner, Thank your for the compliment and I'm glad you enjoyed the hub.

    Billy, It sounds like you are doing all the right things. Thanks for your comments.

    Patriot, When my 3 sons were sons were young it seemed like I was buying milk every other day. It's good that you grew up active and healthy.

    I hope you are right about the Republicans building a strong country again. Thanks for your comments.

  • profile image

    partisan patriot 

    11 years ago


    I grew up drinking a quart of milk every meal; guess that’s why I never had a broken bone all my life even though I played football and baseball through college. I still love it today but don’t drink it as much because of the calories.

    Anyway, it’s hard to assign and Democratic characteristics to milk except for Democrat programs make people fat and lazy and if you sit around all day drinking milk you will definitely get fat. But all and all I would say milk best resembles Republicans; builds strong bones and good for you!

    Republicans build a strong country and are good for us!

  • billyaustindillon profile image


    11 years ago

    Pamela I still love a hot chocolate milk before retiring every night (you know I love chocolate already). It is very important in the first few years of a child's development and then after the first 2-3 depending on who you talk to - back to 2% or skim. For us skim is the go. I have never really liked anything other than cows milk - except coconut milk in curry of course. :)

  • akirchner profile image

    Audrey Kirchner 

    11 years ago from Washington

    Great information and very different from so many today! Wonderful job.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Habee, Thank you for your comment.

    Coolmon, Thank you for your comment.

    Ptasetio, Its nice that your Grandmother is so healthy and I appreciate your comments.

    Hello, Its good you like milk, and thank you for your comment.

  • Hello, hello, profile image

    Hello, hello, 

    11 years ago from London, UK

    I love milk and everything which is made from it. Thank you for an interesting hub

  • prasetio30 profile image


    11 years ago from malang-indonesia

    Thank you so much Pamela for share this information to us. I agree with you that milk is nature's best drink. God give us everything to use on. And this is one of the gift from god. My Grandma still consume milk until know and she felt healthy. Thumbs up and I rate this one!


  • Coolmon2009 profile image


    11 years ago from Texas, USA

    Hummm There is a lot of options for the milk drinker, nice article enjoyed reading it :)

  • habee profile image

    Holle Abee 

    11 years ago from Georgia

    Very nice! I wondered how folks were going to handle a hub about milk!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Darlene, I use that or rice milk and have grown to like them both. Thank you for your comments.

  • Darlene Sabella profile image

    Darlene Sabella 

    11 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

    I drink unsweetened soy, dairy products does not do well with me. I love this hug, wonderful suggestions on the shakes, so healthy and yummy. Thumbs up and very useful

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    drbj, I missed out on some interesting facts when writing this hub because I sure didn't know that. I was more focused on nutrition and what you could do if you couldn't tolerate milk. I will definitely check out your hub. Thanks for the comment.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    11 years ago from Sunny Florida

    Tom, When I was young and my family lived on a tight budget we always mixed the fresh milk half and half wit powdered milk. It was nice of you to show that couple that things can be done to pinch pennies. Thanks for the comments.

  • drbj profile image

    drbj and sherry 

    11 years ago from south Florida

    Very interesting cow and milk info, Pam.

    Did you know that one cow produces from 200,000 to 350,000 glasses of milk in her lifetime? You can read more cow info at my hub, "Cow Facts and Cow Trivia."

  • Tom Whitworth profile image

    Tom Whitworth 

    11 years ago from Moundsville, WV


    I agree milk is a great drink and food. Back when I was in college a young couple in the apartment above me got government food and they were throwing the powered milk away. I showed them how to use it to cook potato soup also how to blend it with whole milk 50%-50% for drinking.


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