scored 65/100
Also known as whole milk, 2% milk, skim milk, cow milk
Milk is a nutrient-dense liquid from mammals containing high-quality protein, bioavailable calcium, and essential vitamins and minerals. It serves as a foundational source of bone-building nutrients and complete amino acids for longevity-focused nutrition.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 65.
Less a 4.0 anti-nutrient penalty (very high saturated fat, moderate sodium).
Milk has been a cornerstone of human nutrition for over 10,000 years since the domestication of livestock. Its unique nutritional profile combines easily absorbed calcium and phosphorus in an optimal 1:0.8 ratio for bone mineralization, complete protein with all nine essential amino acids, and bioavailable micronutrients including vitamin A, potassium, and choline. The lactose naturally present aids calcium absorption through the intestinal epithelium. Milk's relevance to longevity centers on bone health maintenance—critical for preventing fractures and maintaining mobility in aging populations—and the emerging evidence for milk consumption's association with healthy body composition and metabolic health. Different types (whole, reduced-fat, or fat-free) offer varying saturated fat profiles; whole milk provides additional fat-soluble vitamins including vitamin D when fortified. The casein and whey proteins in milk contain bioactive peptides that may support muscle protein synthesis and cardiovascular health, making it particularly valuable for aging adults seeking to preserve lean mass and bone density.
Calcium and phosphorus in milk are absorbed efficiently together, promoting hydroxyapatite formation in bone matrix. Vitamin D fortification enhances intestinal calcium absorption.
Milk's complete amino acid profile, particularly leucine, activates mTOR signaling pathways necessary for muscle protein turnover. Whey protein fraction is especially rapid-acting.
Potassium content (253mg/100g) promotes vasodilation and sodium-potassium balance. Bioactive peptides from casein and whey may inhibit ACE enzyme activity.
Milk protein increases cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1) secretion, promoting satiety signals. Associated with improved body composition in observational studies.
Choline (16mg/100g) is a precursor for acetylcholine neurotransmitter and phosphatidylcholine, supporting neuronal membrane integrity and methylation processes.
Post-exercise milk consumption leverages the anabolic window when muscle protein synthesis is elevated. The combination of whey and casein proteins—fast and slow-digesting respectively—provides sustained amino acid delivery for 3-4 hours, maximizing muscle recovery.
Breaks a fast
Milk is also suitable at other times for satiety and bone health maintenance; timing is less critical than total daily intake and protein distribution across meals
Per 100 g of the default form. Bars show how much higher or lower milk is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Milk is classified as a liquid dairy (dairy). Milk is a nutrient-dense liquid from mammals containing high-quality protein, bioavailable calcium, and essential vitamins and minerals.
Milk scores 65/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin B6, Riboflavin, Calcium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 240 g serving provides about 7.4 g of protein (~15% of the 50 g daily value).
Not really. A 240 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 240 g serving, milk is highest in Vitamin B6 (~43% DV), Vitamin B12 (~36% DV), Biotin (~28% DV), Calcium (~19% DV), Riboflavin (~19% DV).
Not really. A 240 g serving has about 10.7 g of net carbs (10.7 g total minus 0 g fiber).
Best after a workout. Post-exercise milk consumption leverages the anabolic window when muscle protein synthesis is elevated. The combination of whey and casein proteins—fast and slow-digesting respectively—provides sustained amino acid delivery for 3-4 hours, maximizing muscle recovery.
A typical serving is around 240 g (~146 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating milk alongside several other dairy sources.
Milk falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Milk pairs nicely with: Pair with vitamin D-rich foods (fatty fish, egg yolks, mushrooms) to enhance calcium absorption efficiency through the vitamin D-calcium regulatory axis; Combine with vitamin K2 sources (fermented cheeses, grass-fed butter, natto) to optimize bone mineralization and vascular health through osteocalcin activation; Mix with berries to add polyphenols that reduce oxidative stress while milk's fat content enhances absorption of fat-soluble phenolic compounds; Pair with whole grains containing phytic acid in moderation—phytates slightly reduce mineral absorption but milk's casein phosphopeptides help overcome this effect.
Very high saturated fat; Moderate sodium.
Encyclopedia entries that supply the same signature nutrients milk contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients milkcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.