Ile kalorii zawiera mleko i czy wpływa korzystnie na wytrzymałość kości?
Katarzyna Mazur
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Ekspert Diets Premium • 23.03.2026
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Zweryfikowane merytorycznie przez dietetyka klinicznego:
Treść artykułu została zweryfikowana pod kątem zgodności z normami żywieniowymi IŻŻ, WHO oraz standardami klinicznymi PTGiP.
| Ekspert Diets Premium Katarzyna Mazur | min czytania 3 min | Zweryfikowane merytorycznie przez dietetyka klinicznego 23.03.2026 |
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Najważniejsze fakty w pigułce
Mleko stanowi istotny składnik diety człowieka od wieków, jednakże istnieją rozbieżne opinie na temat tego produktu. Stąd istotne jest poznanie jego wartości odżywczej.
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Nutritional components found in milk
Depending on the fat content, milk provides 39–61 kcal per 100 g. It is primarily a source of high-quality protein. The composition of milk is closely linked to the diet of the cow from which it was obtained. A glass of 1.5% milk weighs 230 g and has the following nutritional value: - Caloric value: 108.1 kcal, - Protein: 7.8 g, - Fat: 3.5 g, including: saturated fatty acids: 2.2 g, monounsaturated fatty acids: 0.8 g, polyunsaturated fatty acids of the omega-6 group: 0.1 g, - Total carbohydrates: 11.5 g, - Dietary fiber: 0 g, - Cholesterol: 11.5 mg.
Milk - Composition of Nutrients and Vitamins
Milk contains specific quantities of nutrients, including B vitamins and fat-soluble vitamins - A, E, and K. The following chart displays the content of the aforementioned vitamins in a glass of milk with a fat content of 1.5%.
Number of nutrients in a glass of milk (230 g)
0, 9 Source: Kunachowicz H. and collaborators, Tables of composition and nutritional value of food, Warsaw 2005.
Milk - composition of mineral components
Milk is widely known for its high calcium content, a glass of milk contains as much as 276 mg of this component, which constitutes 30% of the daily requirement. Furthermore, milk is an excellent source of potassium or magnesium. Below is a list showing the amount of individual mineral components in a glass of milk.
Mineral constituents present in a glass of milk (230 g)
Source: Kunachowicz H. and associates, Tables of composition and nutritional value of food, Warsaw 2005.
Fat in milk demonstrates beneficial health impacts
Fat constitutes a key element of milk. It is vital for the absorption of vitamins, such as A, D, E, and K. It is one of the most easily digestible fats, due to its high proportion of short- and medium-chain fatty acids. Moreover, butyric acid, present in the composition of milk fat, exerts a positive influence on the body, improving digestive function, contributing to better oxygenation of the intestinal walls, and limiting the absorption of harmful substances.
Milk for strong and healthy bones
Owing to its high calcium content, milk is an ingredient that promotes bone health. Calcium is essential for bone formation, and its proper intake with diet prevents the risk of bone loss and the development of osteoporosis in old age. However, the benefits to bone health are dependent not only on the amount of calcium, but also on its absorption. The bioavailability of calcium is enhanced by other substances present in milk, such as magnesium and lactose.
Milk displays allergy-triggering characteristics
Cow's milk is the principal instigator of food allergies in children and adults. The chief allergen in cow's milk is beta-lactoglobulin. Moreover, numerous individuals suffer from lactose intolerance, the milk sugar, which is marked by digestive system disturbances such as diarrhea and constipation.
Katarzyna Mazur
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