A bowl of muesli with pomegranates

9 Nutrients of Milk’s Periodic Breakfast Table

The 2015-2020 Dietary Guidelines for Americans outlines that Americans  — including kids — regularly fall short of four essential nutrients of concern: calcium, vitamin D, potassium and fiber. Three of those nutrients can be found in milk.

That’s not the only reason why milk serves up good nutrition for you and your family. Each 8-ounce glass of milk you pour provides additional essential nutrients, which are also important for better nutrition. And it’s hard to get the nutrients you need without milk in your diet. 

Check out how these nutrients comprise Milk’s periodic table:

1. Calcium (300mg, 30% DV):

You may know that calcium helps build strong bones and teeth, but did you know milk is the top food source for calcium in the American diet? Milk is an excellent source of calcium that provides 300mg per 8-ounce serving. 


2. Vitamin D (120 IU, 30% DV):

Along with calcium, this nutrient helps support healthy bones. Plus, your muscles need it to move. Nerves need it to carry messages between the brain and every body part.


3. Potassium (380 mg, 10% DV):

This nutrient helps to regulate the balance of fluids in the body and plays a critical role in maintaining a healthy blood pressure.


4. Vitamin B12 (1.2 mcg, 20% DV):

This vitamin helps build red blood cells and helps maintain the central nervous system.


5. Vitamin A (500 IU, 10% DV):

This vitamin helps with eye health and maintaining a healthy immune system.


6. Protein (8g, 16% DV):

The high-quality protein in milk helps build and maintain lean muscle.


8. Riboflavin (0.4 mg, 25% DV):

Also known as vitamin B2, this nutrient helps to convert your food into energy.


9. Niacin (2 mg, 10% DV**):

This nutrient works with riboflavin and vitamin B12 to help convert food into energy.

**As niacin equivalents.