Dairy & alternatives
Milk
Milk is the default calcium and vitamin D vehicle in the U.S. diet. Organic milk certifies the feed and pasture rules for the herd; it does not change the calcium, protein, or vitamin D you get per glass.
Organic upgrade priority
Residue data does not apply
- →Pesticide residue monitoring does not apply to this food in the same way.
Key numbers
- Nutrient density
- 78/100
- Per calorie, across the whole database
- Typical price
- $4.29
- per gallon · organic +75%
- Servings a week
- 8
- Per person, at typical purchase volume
What to look at instead
Pesticide residue monitoring does not apply to milk the way it does to fresh produce. These are the measures that actually decide the purchase.
- Cost per 10 g protein
- $0.33
- What organic certifies
- Feed + pasture time
- Organic herds must graze at least 120 days a year
- Antibiotics
- Tested in all milk
- Every tanker of U.S. milk is tested; loads that test positive are rejected regardless of label
- Plant milk comparison
- Check protein
- Almond milk carries about 1 g protein per cup; soy is the only common plant milk that matches dairy
Nutrition
Per 1 cup (244 g).
122
calories
8.1 g
protein
0 g
fiber
115 mg
sodium
- Calcium 23% DV
- Vitamin D 15% DV
- Protein 8.1 g
Buying and storing
- ◆Ultra-pasteurised organic milk lasts much longer unopened, which is often the real reason households find it worth the premium.
- ◆If you switch to a plant milk, check that it is fortified with calcium and vitamin D and shake the carton — the fortification settles.
Common questions
›Is milk a healthy choice?
Milk is the default calcium and vitamin D vehicle in the U.S. diet. Organic milk certifies the feed and pasture rules for the herd; it does not change the calcium, protein, or vitamin D you get per glass. A 1 cup (244 g) serving provides 122 calories, 8.1 g protein, and 0 g fiber, scoring 78/100 on nutrient density.
›Does milk need to be organic?
Pesticide residue monitoring does not apply to milk the way it does to fresh produce, so this site does not assign an organic upgrade priority. Organic herds must graze at least 120 days a year
›What can I buy instead of milk?
If the organic version is out of budget or the fresh price has spiked, Plain Greek yogurt, Cottage cheese cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.