Milk

Dairy

What's inside milk, and where does it go in your body?

Provides calcium, protein, riboflavin, B12, potassium and — when fortified — vitamin D.

Notable for

Calcium, protein, riboflavin, B12, potassium, phosphorus, iodine.

Lactose

Most adults worldwide produce less lactase after childhood; many tolerate small amounts, yogurt or lactose-free milk.

Plant drinks

Soy drinks are closest in protein; others vary. Check for calcium, vitamin D and B12 fortification.

Evidence & sources

• One cup of milk provides about 300 mg of calcium. Evidence: established. Known: Listed in the NIH food-source table. Unknown: Plant milks vary — check whether they are fortified. Source: NIH Office of Dietary Supplements, Calcium Fact Sheet for Health Professionals (Current revision).

Connected topics

• Calcium
• Protein
• Riboflavin (B2)
• Vitamin B12
• Vitamin D
• Iodine
• Phosphorus

Try it in your browser

General education only, not medical advice. Drafted Oct 2026 · pending qualified expert review.