Human milk (mature) nutrition facts
Per 1 cup · 246 g
of a 2,000 cal day
- Protein2.5g6% of calories
- Carbs17g39% of calories
- Fat11g56% of calories
- ✓ Low sodium
At a glance
One serving of Human milk (mature) (1 cup, 246 g) has 172 calories, with 2.5 g of protein, 17 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (56% of calories). Keep an eye on saturated fat, which provides 25% of the daily value.
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Vitamin A17%
- Vitamin C14%
- Pantothenic acid11%
- Copper14%
Watch
20%+ of the daily value
- Saturated fat25%
Vitamins & minerals
Amounts for 1 cup (246 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 150 μg | 17% |
| Vitamin C | 12 mg | 14% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 0.4 mg | 3% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 12 μg | 3% |
| Vitamin B12 | 0.1 μg | 5% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 79 mg | 8% |
| Iron | 0.1 mg | 1% |
| Potassium | 125 mg | 3% |
| Magnesium | 7 mg | 2% |
| Phosphorus | 34 mg | 5% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.1 mg | 3% |
| Selenium | 4 μg | 8% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 17 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 148 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D3 | 0.2 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
Burning 172 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 33minWalking (3.5 mph)
- 21minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Human milk (mature)?
One serving of Human milk (mature) (1 cup) has 172 calories, which works out to 70 calories per 100 g. That is about 8.6% of a 2,000-calorie day.
Is Human milk (mature) high in protein?
Not especially. It has 2.5 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Human milk (mature) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Human milk (mature)?
42 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Human milk (mature)?
17 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
