Nutrients in Milk (fortified)
In one serving: 1 cup (240 ml)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Iodine | 85 mcg NIH | 57% | 57% |
| Vitamin B12 (cobalamin) | 1.3 mcg NIH | 54% | 54% |
| Vitamin B2 (riboflavin) | 0.45 mg NIH | 41% | 35% |
| Calcium | 300 mg NIH | 30% | 30% |
| Vitamin A | 150 mcg RAE NIH | 21% | 17% |
| Vitamin D | 2.9 mcg NIH | 19% | 19% |
| Vitamin B5 (pantothenic acid) | 0.9 mg NIH | 18% | 18% |
| Zinc | 1 mg NIH | 13% | 9.1% |
| Selenium | 6 mcg NIH | 11% | 11% |
| Choline | 43 mg NIH | 10% | 7.8% |
| Vitamin B1 (thiamin) | 0.1 mg NIH | 9.1% | 8.3% |
| Magnesium | 27 mg NIH | 8.7% | 6.8% |
| Vitamin B9 (folate / folic acid) | 12 mcg DFE NIH | 3% | 3% |
| Vitamin B7 (biotin) | 0.3 mcg NIH | 1% | 1% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Eggs with tomato, whole-wheat bread and a glass of milk
- Oat porridge with milk, banana and almonds
- Fortified cereal with milk and strawberries
- Peanut butter on whole-wheat bread, banana and milk
- A glass of milk and dried figs
- Dried apricots and a glass of milk
- Oats with milk, dates and pistachios
- Porridge with milk, dried apricots and walnuts
- Cauliflower with cheese sauce and whole-wheat bread
- Oatmeal with peanut butter, banana and milk
- Macaroni and cheese with broccoli and green peas
- A glass of milk with dates
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)