Calcium In 1 Liter Milk


That’s what it says: CALCIUM IN ONE LITER MILK. It gets even better, though, if you translate. Calcium’s atomic mass is 40, so one kg of calcium has a mass of 40g. One liter of milk has a mass of around 1kg (more or less; it depends on the milk). That’s how you get 180 g of calcium. Let’s do some basic algebra. If X = Y, which we know because they’re the same units, then 1 Liter = 1000 Milliliters. So that means that 1000 ml of milk contains 180 g of calcium.

Calcium In 1 Liter Milk

One litre of milk can provide approximately 1200 mg of calcium, representing more than the daily requirement for calcium. Calcium in milk is in a bioavailable form and is readily absorbed.

Children and adolescents should be encouraged to consume milk products because this is the period of their lives in which they are building their peak bone mass and developing lifelong habits. This article highlights the benefits of milk and milk products, as well as common misconceptions.

The functions of a food are served specifically through its nutritionally important components, including proteins, carbohydrates, lipids, minerals, vitamins and water. Cow’s milk is the preferred choice for most people. It provides 67 kilocalories and has a protein content of 3.2 grams per 100 millilitres. Milk proteins include casein (about 80%) and whey(about 20%). Whey has a higher nutritional value than casein.

Once fat and casein have been removed from milk, it consists mainly of whey, which contains the soluble milk salts, milk sugar and the remainder of the milk proteins. Whey proteins consist of a number of specialised proteins, the most important being beta lactoglobulin (50% of whey) and lactoglobulin.

Milk proteins have a high biological value but, unlike egg proteins, they lack sulphur-containing amino acids. The proteins in cow’s milk have balanced amino acid profiles and good digestibility, making it the obvious choice when it comes to feeding the family. Casein in cow’s milk combines with calcium to form caseinogen. A higher proportion of calcium and casein in cow’s milk makes it more difficult to digest than human milk. Some people cannot drink fresh milk because they are lactose intolerant, but can consume sour milk because it contains less lactose.

The nutrient composition of milk makes it a time-tested liquid that is indispensable for the maintenance of optimal nutrition, especially for the young. The major nutrients in milk aside from protein include the following:


Milk and milk products also contain fat. Cow’s milk contains fat that is in the form of glycerides. The fat in cow’s milk is a poor source of essential fatty acids.

The fat content of milk varies:

  • Whole milk contains 3.9 g fat per 100 ml,
  • Semi-skimmed milk provides 1.7 g fat per 100 ml
  • Skim milk provides 0.2 g fat per 100 ml
  • 1% milk, a blend of skimmed and semi-skimmed milk, has recently become available. It contains 1 g fat or less per 100 ml.


The main carbohydrate in milk is a disaccharide called lactose. It is made up of two simple sugars – glucose and galactose – and is sweeter than sucrose (found in cane sugar). Lactose supports the absorption of calcium and phosphorus and the synthesis of some B complex vitamins in the small intestine. In the human body, an intestinal enzyme called lactase digests lactose. Some people are unable to produce enough lactase, inhibiting lactose digestion. This undigested lactose is then broken down in the large intestine by bacteria, causing the formation of gas, bloating, pain and diarrhoea. This condition is called lactose intolerance.

Lactose intolerance is the inability to digest significant amounts of lactose, the major sugar found in milk. Lactose intolerance poses a problem for some people, but can be managed. People who have trouble digesting lactose should avoid dairy products that are not compatible with their system. Many people with this condition can enjoy milk, ice cream and other such products if they eat them in small amounts or eat other food at the same time. Additionally, lactase liquid or tablets can help digest the lactose.


Lactase deficient individuals may tolerate milk with cereals or cooked as custard more than liquid milk. Some dairy foods contain less lactose than others, and may be better for people who suffer from lactose intolerance. These include:

  • Fermented milk products, including some yoghurts, mature cheeses (like cheddar cheese) and butter, generally pose no problems.
  • Since heating breaks down some of the lactose, heated milk products such as evaporated milk may be preferred to unheated foods.

Vitamins and minerals

Milk and milk products are an excellent source of vitamins and minerals, particularly calcium. Milk has significant amounts of vitamin A and B vitamins such as thiamine, riboflavin and nicotinic acid, but is a poor source of vitamin C and vitamin E. It also contains vitamin B12.

Calcium is an essential nutrient—it builds strong bones and teeth, and goes beyond that. It helps maintain healthy blood vessels, regulate blood pressure and prevent insulin resistance (which can lead to Type 2 diabetes). Adults should consume about 1,000 mg of calcium per day.

What do you do when you can’t or don’t want to drink a glass of milk? There are lots of healthy, non-dairy ways to meet your calcium needs.

The important minerals in milk are calcium, phosphorus, sodiumand potassium. It is, however, a poor source of iron. Calcium is a mineral that the body needs for numerous functions, including building and maintaining bones and teeth, blood clotting, the transmission of nerve impulses, and regulation of the heart‘s rhythm.

Adequate intake of calcium is necessary for growth in childhood, and for the prevention of diseases like osteoporosis in adulthood. Research evidence points to an association between decreased calcium intake and osteoporosis.

Calcium is also needed in the diet to control hypertension. A number of studies have reported an inverse association between dietary calcium intake and blood pressure. The most powerful research strategy is the randomised controlled trial. Findings from such clinical trials indicate that an increased calcium intake lowers blood pressure and the risk of hypertension. However, another trial in which researchers followed 193 men and women split into two groups, one taking a placebo and the other taking calcium carbonate tablets twice daily, reported that calcium had no significant effect on blood pressure.

Dried Figs

Despite its nutritional value, some people are sceptical of milk consumption, mainly because of the fat and cholesterol content, and the risk of atherosclerosis (clogging of the arteries) or coronary heart disease (CHD). However, there is insufficient scientific evidence to support this caution. In 2004, Dairy Australia Seminar Series, a review of the epidemiological evidence on milk and cardiovascular disease presented by Professor Peter C Elwood, showed that milk drinkers have a reduced risk of cardiovascular disease (CVD) compared to those who drink little or no milk, despite the fact that most of the milk drank was regular fat milk. The review further concluded that there was no evidence of an increase in vascular disease; rather, the incidence of stroke and heart disease was about 15% lower in the subjects with the highest intakes of milk. Evidence from cohort studies suggests that though milk consumption raises cholesterol level, milk is protective against vascular disease.

How much milk is needed?

A daily intake of three glasses of skim milk, over cereal at breakfast, in hot beverages and in milk dishes like custard, and one or more portions of low fat yoghurt or low fat cottage cheese, is sufficient to meet your milk requirements. The US Department of Agriculture’s Food Guide Pyramid recommends that individuals two years and older eat 2–3 servings of dairy products per day.

Milk a Good Source of Calcium

A serving is equal to:

  • 1 cup (8 fl oz; 250 ml) of milk
  • 8 oz (250 g) of yoghurt
  • 1.5 oz (40 g) of natural cheese (e.g. cheddar)
  • 2.0 oz (60 g) of processed cheese

Who should avoid milk?

It is generally recommended that children, pregnant women, older people and those who are unwell avoid unpasteurised milk and milk products. Individuals who are allergic or intolerant to milk and dairy products may try to avoid them. For such people, eating dairy products such as yoghurt in small quantities may be helpful.


Milk and milk products should be stored in a refrigerator to slow down the growth of micro-organisms, such as mould on cheese. Milk, cheese and yoghurt should be stored and used by the date specified on the packaging.

For those who say milk is not important and the nutrient-content can be easily replaced by other foods, they might be getting it all wrong. If you are one of them or you have been told by someone, make sure you decide wisely. As for green vegetables, they do not even exceed 10% of calcium content? So think wisely before you completely depend on the greens for calcium.

However, those who are suffering from high-level of calcium deficiency, they should consume both greens and milk and they should be exposed more to sunlight to meet the deficiency.

On the contrary, 120g of almonds may meet calcium content of one of a glass of milk. But be careful as it contains 660 calories. As for milk, you may even get fat-free milk. Hence proven, milk remains to be the richest source of calcium. It is only because it offers more calcium each serving than any other food, but also it comes with nutrients like Vitamin D and lactose that increase calcium absorption. Aside from calcium, milk is a good source of phosphorus, selenium, Riboflavin, and potassium. All of these make milk superior to any other food sources.

Other Varieties of Milk:

  • Coconut milk. This beverage does not naturally contain calcium, vitamin A, or vitamin D. However, it can be fortified with these nutrients.
  • Soy milk. This is a great option for people who are lactose intolerant. It also contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with cinnamon.
  • Almond milk. Many brands of almond milk are supplemented with calcium and vitamin D.

Calcium in Food Sources: 

  • Oranges. Long renowned for their high concentration of vitamin C and immune system’s best friend, antioxidants, oranges happen to be pretty high in calcium too. Just one large orange has 74 mg of calcium. What about orange juice? Orange juice does have calcium but less than an orange and it’s much higher in calories, so stick with the real thing.  However, you can get fortified orange juice with about 300 mg of calcium.
  • Green Things. Collard greens, kale and broccoli all serve up hefty amounts of calcium—268, 101 and 43 mg per cup respectively—but they also come equipped with high doses of other important vitamins too. Collard greens have more than three days of your daily required intake of vitamin A; broccoli contains more vitamin C than an orange; and kale, currently the world’s trendiest superfood, packs a full day’s worth of vitamin C into its leafy greens.
  • Fish. Salmon and sardines are a great way to meet your daily required intake of calcium and protein. Wild salmon can put a pretty big dent in a monthly grocery budget though. Canned salmon and sardines are affordable and can provide upwards of 230 to 300 mg of calcium per serving. As if that weren’t enough, both also are a great source of vitamin D, which is pretty difficult to get through food since it is known as the “sunshine” vitamin. 
  • Nuts. Sure, almonds are high in fat, but, it is the good kind, the heart-healthy kind. Plus, they are packed with 75 mg of calcium per ounce, which is about 20 whole almonds. So enjoy them in moderation.
  • Tofu. Everyone knows tofu is packed with protein, but did you know that it’s a great source of calcium too? In fact, just half a cup of tofu contains more calcium than one glass of skim milk.
  • Beans. Dried beans and peas range from 50 to 100 mg calcium in ½ cup serving.  They also provide good sources of fiber and protein. Soybeans have 130 mg in ½ cup serving. 

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