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By PEERtrainer Founder

Title:   Milk

Nutrition facts

Serving Size
Amount per serving
Calories 150 Calories from Fat 70
Hide Daily Values % Daily Value*
Total Fat 8g 12%
  Saturated Fat 5g 25%
  Monounsaturated Fat 2g
Cholesterol 35mg 12%
Sodium 125mg 5%
Total Carbohydrates 13g 4%
  Sugars 12g
Protein 8g
Vitamin A 5%     Vitamin C 0%
Calcium 28%     Iron 0%
Thiamin 7%     Riboflavin 26%
Niacin 1%     Pantothenic Acid 9%
Vitamin B6 4%     Vitamin B12 18%
Vitamin D 25%     Potassium 10%
Phosphorus 22%     Magnesium 6%
Zinc 7%     Copper 1%
* Percent Daily Values are based on a 2,000 calorie diet.

145 calories, 8 grams of fat, 8 grams of protein, 13 grams of carbohydrates in one cup of Whole milk. One cup milk contains 28% of the daily dose of calcium. Broccoli also contains high amounts of calcium, and your body will have much more success absorbing that calcium. 

Milk is an important source of Vitamin D. But not as good a source as Salmon, Shrimp or Sardines!

Whole Milk is also high in tryptophan, which is an essential amino acid that can help you sleep better.

Why Is Milk So Controversial?

There are some very strong opinions, and different cross currents in the debate over milk. We would observe a couple things.

1. Context is everything. If you are eating a diet high in sugar, tons of bread, all the wrong fats, then yes, milk is likely not helping you.

Frankly, if you are eating a poor diet, milk is probably irrelevant, and you want to move as fast as you can. (We have some ideas for you here.)

If you are eating a diet that is rich in green vegetables, some fruit, some grass fed meat and relatively low in junk food, a little milk is probably ok.

However, this brings us to point #2

2. People used to drink raw milk.

According to Jonny Bowden, in his book 150 Healthiest Foods On Earth "calves probably wouldn't touch the stuff we get in the supermarkets."

What he means by that is calves drink milk right from the source. The stuff we get in stores is processed, and from cows fed corn and grain.

It is not what people used to drink.

We are seeing an emerging consensus in the health community where raw milk is considered a health food.  Raw milk is grass fed, is rich in Omega-3's. You can find it in health stores, but there is a pitched battle going on. Which brings us to point #3:

3. Raw Milk Is Really Hard To Find

Look for it, and look for cheeses made from raw milk. But it is hard to find. And many many many people we have interacted with and respect over the years have strongly warned us about the dangers of conventional milk. Dr. Mehmet Oz has even written that he considers milk "not a real food."

4. Do Your Own Research Into This.

From our perspective, the debate over milk is really part of a larger discussion where people are starting to realize that there are benefits to eating foods that are more naturally made. A lot of people jump and down and state categorically that dairy and meat are bad. There may be some point that you want to keep meat and dairy consumption to a minimum. But it would appear that the thing that matters the most is the quality of the dairy or the meat.

When animals like cows eat grass, the food they were meant to, the nutritional quality of the meat and the milk goes up. We hope this reasoning makes sense.

We do include a lot of grass fed meats in our recipes, but we don't include dairy because it is so hard for people to get their hands on the real version of it.

What Is The Big Deal About Vitamin D?

You often hear from the Barrier Queen health experts that Vitamin D is a hard to get nutrient. This blog post explains why in some more detail:

Why is Vitamin D so good for you?


Matching Foods: Related Articles:How To Get Calcium in The Diet With Less DairyHow To Diversify Your Sources Of Calcium


last edit by jackie, 11/9/2015 4:28:45 PM

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Dairy and Egg Products   milk  

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