Milk, human, mature, fluid (For Reference Only)
Whole food · Dairy and Egg Products
Photo: Wikipedia
Human milk is the biological gold standard for infant nutrition, a warm, slightly sweet, and thin liquid with a uniquely adaptive composition. Its nutrition is exquisitely tailored, featuring a perfect balance of easily digestible fats, proteins, and lactose, along with live immune factors and prebiotics that formula cannot fully replicate.
Calorie split: 6% protein · 39% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
It is cherished as the ultimate source of complete, living nutrition for infants, offering not just calories but also immune protection and bonding. In cultures that practice it, it is revered as the first and most perfect food.
⚠️ Watch-outs & how to enjoy it better
For adults, it is nutritionally incomplete and not a practical food source. For infants, potential challenges include maternal dietary sensitivities affecting the baby, or, rarely, insufficient supply. Consulting a lactation specialist can address supply concerns, and maternal dietary adjustments can help with sensitivities.
Key benefits
- Contains unique antibodies (like IgA) that protect infants from pathogens.
- Provides optimal brain-building DHA and ARA for cognitive development.
- Its prebiotic oligosaccharides (HMOs) foster a healthy infant gut microbiome.
- Composition dynamically changes to meet a baby's evolving needs.
- Associated with reduced risks of allergies, asthma, and obesity later in life.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A mother's milk changes in real-time during a single feeding: the foremilk is thinner and quenches thirst, while the richer, fattier hindmilk comes later to provide satiety.
Full nutrition (USDA data · scales with serving)
| Water | 87.5 g |
| Energy | 70.0 kcal |
| Energy | 291 kj |
| Protein | 1.0 g |
| Total lipid (fat) | 4.4 g |
| Ash | 0.20 g |
| Carbohydrate, by difference | 6.9 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 6.9 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 0.03 mg |
| Magnesium, Mg | 3.0 mg |
| Phosphorus, P | 14.0 mg |
| Potassium, K | 51.0 mg |
| Sodium, Na | 17.0 mg |
| Zinc, Zn | 0.17 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 1.8 ug |
| Vitamin C, total ascorbic acid | 5.0 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.18 mg |
| Pantothenic acid | 0.22 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 16.0 mg |
| Vitamin B-12 | 0.05 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 61.0 ug |
| Retinol | 60.0 ug |
| Carotene, beta | 7.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 212 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.26 g |
| SFA 14:0 | 0.32 g |
| SFA 16:0 | 0.92 g |
| SFA 18:0 | 0.29 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.50 g |
| PUFA 18:2 | 0.37 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 |
| Cholesterol | 14.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.05 g |
| Isoleucine | 0.06 g |
| Leucine | 0.10 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.05 g |
| Valine | 0.06 g |
| Arginine | 0.04 g |
| Histidine | 0.02 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.08 g |
| Glutamic acid | 0.17 g |
| Glycine | 0.03 g |
| Proline | 0.08 g |
| Serine | 0.04 g |
FAQ
How does the nutritional content of human milk compare to cow's milk?
Human milk is lower in protein and minerals but higher in lactose and beneficial fats (like DHA) than cow's milk. It also contains live cells and antibodies absent in cow's milk.
Is the nutritional value constant?
No, it varies by time of day, stage of lactation (colostrum vs. mature milk), and even during a single feed. Its composition adapts to the infant's needs.
Can adults drink it?
While not harmful in small amounts, it is not a recommended or practical food for adults. Its nutritional profile is specialized for infant development, not adult dietary needs.
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 0.70 kcal/g · 6% calories from protein · 0.0 g fiber · 6.9 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: 0.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.