Cow's Milk Packs a Nutritious Punch

Milk has long been associated with good health. It is one of the most consumed beverages throughout the US and Europe. It is said people started drinking milk in dairy farming communities in central Europe going back some 7500 years ago. 

So what exactly is in milk making it such a staple of nutrition for so long? Let's break down the core nutrients and then compare cow's milk to goat's milk.


Nutrients You Get From Milk:

  • Calcium: Builds healthy bones and teeth; maintains bone mass
  • Protein: Serves as a source of energy; builds/repairs muscle tissue
  • Potassium: Helps maintain a healthy blood pressure
  • Phosphorus: Helps strengthen bones and generate energy
  • Vitamin D: Helps maintain bones
  • Vitamin B12: Maintains healthy red blood cells and nerve tissue
  • Vitamin A: Maintains the immune system; helps maintain normal vision and skin
  • Riboflavin (B2): Converts food into energy
  • Niacin: Metabolizes sugars and fatty acids


Milk Comparison Goat Milk Cow Milk

1 cup/8 fl oz 1 cup/8 fl oz
Calories 170 160
Protein 8.69 g 7.69g
Fat 10.10 g 7.93 g
Sugars 10.86 g 12.32 g
Calcium, Ca 327 mg 276 mg
Iron, Fe 0.12 mg 0.07 mg
Magnesium, Mg 34 mg 24 mg
Phosphorus, P 34 mg 24 mg
Potassium, K 498 mg 322 mg
Vitamin C 3.2 mg 0.0 mg
Thiamin .117 mg .112 mg
Riboflavin .337 mg .412 mg
Niacin 0.676 mg 0.217 mg
Vitamin B-6 0.112 mg 0.088 mg
Vitamin A 483 IU 395 IU
Cholesterol 27 mg 24 mg

(*Source of data for comparison by Summerhill Diary Ranch & Mt. Capra Milk)