Milk, fluid, 1% fat, without added vitamin A and vitamin D
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is the light, refreshing version of cow's milk, with most of the fat removed to create a thin, pourable liquid with a clean, slightly sweet taste. Its texture is noticeably lighter than whole milk, lacking the creamy mouthfeel but offering a crisp, hydrating quality. Nutritionally, it's a lean powerhouse, delivering high-quality protein and calcium for minimal calories.
Calorie split: 32% protein · 47% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love it as a versatile, everyday staple that seamlessly integrates into coffee, cereal, smoothies, and baking without adding heaviness. Its mild flavor and light texture make it a refreshing drink on its own and a foundational ingredient in countless recipes.
⚠️ Watch-outs & how to enjoy it better
Those with lactose intolerance may experience digestive discomfort, and the natural milk sugar (lactose) can cause blood-sugar spikes if consumed in large amounts without other foods. To counteract this, pair it with fiber-rich cereal or whole-grain toast, or consider lactose-free versions if sensitive. It is also a major allergen (milk).
Key benefits
- Excellent source of bone-building calcium and phosphorus
- Provides complete protein for muscle maintenance with very little fat
- Low in calories, making it ideal for calorie-conscious diets
- A natural source of B vitamins like B12 and riboflavin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making 1% milk involves centrifugal separation, which spins the milk at high speed to force the lighter cream to the center for removal, a technology adapted from cream separators invented in the late 1800s.
Full nutrition (USDA data · scales with serving)
| Water | 89.9 g |
| Energy | 42.0 kcal |
| Energy | 177 kj |
| Protein | 3.4 g |
| Total lipid (fat) | 0.97 g |
| Ash | 0.75 g |
| Carbohydrate, by difference | 5.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 5.2 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 5.2 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 125 mg |
| Iron, Fe | 0.03 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 95.0 mg |
| Potassium, K | 150 mg |
| Sodium, Na | 44.0 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 3.3 ug |
| Fluoride, F | 2.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.09 mg |
| Pantothenic acid | 0.36 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 17.7 mg |
| Betaine | 0.60 mg |
| Vitamin B-12 | 0.47 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 47.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.63 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.09 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.29 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.13 g |
| SFA 20:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.28 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.25 g |
| MUFA 18:1 c | 0.21 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:2 n-6 c,c | 0.03 g |
| PUFA 18:2 i | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| TFA 18:1 t | 0.04 g |
| Cholesterol | 5.0 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 0.00 mg |
| Beta-sitosterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.14 g |
| Isoleucine | 0.17 g |
| Leucine | 0.32 g |
| Lysine | 0.28 g |
| Methionine | 0.09 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.17 g |
| Valine | 0.22 g |
| Arginine | 0.10 g |
| Histidine | 0.10 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 0.76 g |
| Glycine | 0.07 g |
| Proline | 0.33 g |
| Serine | 0.20 g |
| Hydroxyproline | 0.00 g |
FAQ
How does 1% milk differ nutritionally from skim and whole milk?
1% milk sits in the middle: it has less fat and calories than whole milk (which is ~3.25% fat) but more than skim milk (which is <0.5% fat). The protein, carbohydrate, and mineral content is very similar across all fat levels.
Is the sugar in 1% milk added sugar?
No. The 5.2g of sugar per 100g is naturally occurring lactose, the milk sugar. No sugars are added to plain fluid milk.
Can I use 1% milk for frothing in coffee?
It can froth, but the result is less stable and creamy than with higher-fat milk. The lower fat content means the foam dissipates faster. It's best for light, thin foam rather than dense microfoam.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.42 kcal/g · 32% calories from protein · 0.0 g fiber · 5.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.