FoodScore
0/ 100
Goodother· 100 g

Milk 1 Percent

Milk 1 Percent scores a Good 64/100, primarily due to its strong micronutrient profile and status as a minimally processed food.

  • Provides 10% of the Daily Value for calcium per 100g serving.
  • Contains 20% of the Daily Value for Vitamin B12 in just 100g.
  • This is a minimally processed food, classified as NOVA 1.
  • It has no added sugar and zero grams of trans fat.
  • Low in calories at 42 per 100g, making it a calorie-efficient nutrient source.
  • Scores +9 points above the other category average (55/100 across 36 foods).
Fiber
0g
0% of Daily Value
Protein
3.37g
7% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
44mg
2% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin B12, Riboflavin)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 64

Milk 1 Percent achieves a FoodScore of 64/100, placing it in the 'Good' category. This score is significantly boosted by its strong micronutrient content, particularly Vitamin B12 and Riboflavin, which contribute a +4 bonus. A major positive factor is its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, earning a substantial +10 bonus. This indicates it retains most of its natural nutritional integrity without significant industrial alteration. The food benefits from having no added sugar and a very low sodium content of 44mg per 100g, aligning well with dietary guidelines. While it provides a good amount of protein at 3.37g per 100g, it doesn't receive a specific bonus for this, as the threshold for a protein bonus is higher. The fat content is low, with only 0.63g of saturated fat per 100g, which is favorable. To achieve a higher score, Milk 1 Percent would need to naturally contain higher amounts of other beneficial micronutrients like Vitamin D or fiber, or provide a more substantial amount of protein to qualify for additional bonuses.

Health benefits

What the nutrients in milk 1 percent actually do for you, grounded in established dietary science.

Supports Bone Health

Milk 1 Percent is a notable source of nutrients crucial for maintaining strong bones. Each 100g serving provides 125mg of calcium, which is 10% of the Daily Value. Calcium is the primary mineral component of bones and teeth, and adequate intake is essential throughout life to build and preserve bone density. The NIH lists calcium as vital for bone structure. This food also contains 11mg of magnesium, contributing to bone mineralization and calcium absorption. While it's a good contributor, bone health relies on a combination of nutrients and lifestyle factors, not just one food.

Aids Muscle Maintenance and Repair

The protein content in Milk 1 Percent contributes to muscle maintenance and repair. With 3.37g of protein per 100g, it provides essential amino acids needed for building and repairing tissues, including muscle fibers. Dairy protein is considered a high-quality protein, meaning it contains all nine essential amino acids in appropriate proportions. This makes it beneficial for post-exercise recovery or as part of a balanced diet supporting muscle health. While 3.37g is not a massive amount, it adds to daily protein intake, especially when consumed in larger servings or multiple times a day.

Contributes to Nervous System Function

Milk 1 Percent is an excellent source of Vitamin B12, which is vital for nervous system health and red blood cell formation. A 100g serving delivers 20% of the Daily Value for Vitamin B12. This vitamin plays a key role in the synthesis of myelin, the protective sheath around nerves, and is involved in neurotransmitter production. Adequate B12 intake is also crucial for preventing certain types of anemia. As B12 is primarily found in animal products, milk can be an important dietary source for those who consume dairy. However, individuals following strict vegan diets would need alternative sources.

Supports Healthy Blood Pressure

With 150mg of potassium per 100g, Milk 1 Percent can contribute to maintaining healthy blood pressure levels. Potassium is an electrolyte that helps balance sodium levels in the body, which is a key factor in blood pressure regulation. Dietary guidelines emphasize the importance of increasing potassium intake to counteract the effects of sodium and support cardiovascular health. While 150mg represents 3% of the Daily Value, regular consumption of potassium-rich foods like milk can add up to a meaningful contribution to overall intake. It's one component of a diet focused on cardiovascular wellness.

How to eat it

Milk 1 Percent is a versatile beverage and ingredient in the US diet, commonly consumed on its own, with cereal, or in coffee and tea. Its mild flavor and lower fat content make it suitable for a variety of culinary applications, from baking to smoothies. A typical serving size is often 240ml (about 240g), providing a good source of protein and essential micronutrients without excessive calories.

Enjoy milk 1 Percent as a refreshing beverage or pour it over whole-grain cereals for a balanced breakfast.
Incorporate milk into smoothies with fruits and vegetables to boost nutrient intake and create a satisfying snack.
Use milk 1 Percent as a base for creamy soups or sauces, reducing the saturated fat compared to whole milk.
Store milk in the coldest part of your refrigerator and always seal it tightly to maintain freshness and prevent spoilage.
Things to keep in mind

The primary caution associated with Milk 1 Percent is lactose intolerance, a common digestive issue where individuals lack the enzyme lactase to properly digest lactose, the sugar in milk. This can lead to symptoms like bloating, gas, and diarrhea. For those with a diagnosed dairy allergy, consuming milk can trigger more severe immune responses. Otherwise, for most healthy adults without these specific conditions, Milk 1 Percent is generally well-tolerated at normal serving sizes and has no widely documented cautions or significant drug interactions.

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Reader questions
Is Milk 1 Percent healthy?
Yes, Milk 1 Percent is considered healthy, scoring a 'Good' 64/100 on FoodScore. It is a nutrient-dense food, providing significant amounts of calcium and Vitamin B12, along with quality protein. Its low fat and calorie content, combined with no added sugar, make it a beneficial choice for a balanced diet. It's also a minimally processed food (NOVA 1).
Is Milk 1 Percent good for weight loss?
Milk 1 Percent can be a good choice for weight loss due to its relatively low calorie count (42 calories per 100g) and its protein content (3.37g per 100g). Protein contributes to satiety, helping you feel fuller for longer. Choosing 1% milk over whole milk significantly reduces calorie and saturated fat intake, supporting a calorie-controlled diet without sacrificing essential nutrients.
Is Milk 1 Percent ultra-processed?
No, Milk 1 Percent is not ultra-processed. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates that it has undergone minimal changes from its natural state, such as pasteurization and homogenization, which are standard processes to ensure safety and quality without altering its fundamental nutritional composition.
How does Milk 1 Percent compare to whole milk nutritionally?
Milk 1 Percent has significantly less total fat and saturated fat compared to whole milk, making it a lower-calorie option. While the protein, calcium, and Vitamin B12 content are generally similar per serving, the reduced fat content in 1% milk means fewer calories from fat. This makes 1% milk a preferred choice for those monitoring fat intake or aiming for a lower-calorie diet.
Can Milk 1 Percent be used in cooking and baking?
Yes, Milk 1 Percent is highly versatile and can be used effectively in most cooking and baking applications. Its lower fat content means it might yield slightly less rich results in some recipes compared to whole milk, but it works well for sauces, soups, smoothies, and baked goods. It's a great way to reduce the overall fat content of a dish without compromising flavor significantly.
What are some good non-dairy alternatives to Milk 1 Percent?
For those seeking non-dairy alternatives, fortified plant-based milks like soy milk, almond milk, or oat milk are common choices. When selecting an alternative, look for options that are unsweetened and fortified with calcium and Vitamin D to best match the nutritional profile of dairy milk. Soy milk, in particular, offers a protein content similar to cow's milk.
Is Milk 1 Percent good for heart health?
Milk 1 Percent can contribute to heart health due to its low saturated fat content (0.63g per 100g) and its potassium (150mg per 100g). Dietary guidelines recommend limiting saturated fat intake to support cardiovascular health. The potassium helps regulate blood pressure, which is a key factor in heart health. As part of a balanced diet, it can be a beneficial inclusion for cardiovascular wellness.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 173441)Updated 2026-04-20