Recipe Nutrition Calculator

Enter foods to find the total calories, protein, fats, carbs, and more for over 100 nutrients.
Edit Save Share
Whole Milk
Cooked Oatmeal
Clear Recipe Calculate Save Recipe
Number of Servings:
Edit Share Save
Nutrition Facts
Serving Size
Whole Recipe (506g)
% Daily Value *
Total Fat 25.7g33%
Saturated Fat 6.4g32%
Trans Fat 0.01g
Cholesterol 24.4mg8%
Sodium 114.6mg5%
Total Carbohydrate 45.9g17%
Dietary Fiber 7.5g27%
Total Sugars 14.2g28%
Includes --g Added Sugars--%
Protein 19.6g39%
Vitamin C 0mg0%
Vitamin D 3.2mcg16%
Iron 3.2mg18%
Calcium 373.2mg29%
Potassium 694.1mg15%
Phosphorus 521.7mg42%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Missing data "--" is set to equal 0. Totals may be higher than shown.
Quick Stats
  • Calories 479 24% DV
  • Protein 20g 39% DV
  • Carbs 46g 17% DV
  • Fat 26g 33% DV
  • Fiber 7.5g 27% DV
  • Sugar 14g 28% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 479 calories in Whole Milk coming from 16% protein, 37% carbs, 47% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Whole Milk. This food consists of 81.87% water, 3.9% protein, 9.12% carbs, 5.11% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
-- = missing data %DV
Calories 479 24%
Fat 25.7g 33%
Protein 19.6g 39%
Carbohydrate 45.9g 17%
Sugars 14.2g 28%
Fiber 7.5g 27%
Cholesterol 24.4mg 8%
Saturated Fats 6.4g 32%
Net-Carbs 38.4g
Trans Fatty Acids 0.01g
-- = missing data %DV
Calcium 373.2mg 29%
Iron, Fe 3.2mg 18%
Potassium, K 694.1mg 15%
Magnesium 164.3mg 39%
Phosphorus, P 521.7mg 42%
Sodium 114.6mg 5%
Zinc, Zn 4.1mg 38%
Copper, Cu 0.53mg 59%
Manganese 2mg 86%
Selenium, Se 22.8mcg 42%
Fluoride, F 167.5mcg 4%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
-- = missing data %DV
Vitamin A, RAE 112.2mcg 12%
Vitamin C 0mg 0%
Thiamin (B1) 0.35mg 29%
Riboflavin (B2) 0.77mg 59%
Niacin (B3) 1.8mg 11%
Vitamin B5 (PA) 1.8mg 35%
Vitamin B6 0.14mg 8%
Biotin --mcg
Folate (B9) 38.7mcg 10%
Folic acid 0mcg 0%
Food Folate 38.7mcg 10%
Folate DFE 38.7mcg 10%
Choline 67mg 12%
Vitamin B12 1.1mcg 46%
Retinol 109.8mcg
Carotene, beta 17.4mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 395.8IU
Lycopene 0mcg
Lut + Zeaxanthin 421.5mcg
Vitamin E 7.6mg 51%
Vitamin D 3.2mcg 16%
Vitamin D2 --mcg
Vitamin D3 3.2mcg
Vitamin D (IU) 124.4IU 16%
Vitamin K 1.4mcg 1%
Vitamin K1 0mcg
Menaquinone-4 (K2) 2.4mcg
-- = missing data
Water 411.9g
Ash 3g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 5.11
Carbs & Sugars
-- = missing data %DV
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 1.7g
Glucose (Dextrose) 0.05g
Fructose 0.03g
Lactose 12.3g
Maltose 0.01g
Galactose 0.07g
Starch 27.3g
Carbohydrate, other --g
Total sugar alcohols --g
-- = missing data %AI
Total Monounsaturated 11.96g
Total Polyunsaturated 5.285g
Omega 3s 0.226g 14%
Omega 6s 5.056g 30%
Omega 3 to Omega 6 Ratio 0.04
Omega 6 to Omega 3 Ratio 22.37
Omega 3 Fats
alpha-Linolenic Acid (ALA) 0.043g 3%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) 4.762g
gamma-Linolenic Acid (GLA) 0g
cis-cis-n6-Eicosadienoic Acid 0.001g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0.183g
Caproic (6:0) 0.183g
Caprylic Acid (8:0) 0.183g
Capric Acid (10:0) 0.183g
Lauric Acid (12:0) 0.188g
Tridecanoic Acid (13:0) 0g
Myristic Acid (14:0) 0.737g
Pentadecanoic Acid (15:0) 0g
Palmitic Acid (16:0) 3.554g
Margaric Acid (17:0) 0.003g
Stearic Acid (18:0) 1.14g
Arachidic Acid (20:0) 0.007g
Behenic Acid (22:0) 0.005g
Lignoceric Acid (24:0) 0g
Monounsaturated Fats
Myristoleic Acid (14:1) 0g
Pentadecenoic Acid (15:1) 0g
Palmitoleic Acid (16:1) 0.075g
cis-Palmitoleic Acid (16:1 cis) 0.071g
Heptadecenoic Acid (17:1) 0.004g
Oleic Acid (18:1) 11.856g
cis-Oleic Acid (18:1 cis) 9.875g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.025g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) 0g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 5.059g
Conjugated Linoleic Acid (CLAs) 0.001g
i-Octadecadienoic Acid (18:2 mixed isomers) 0.002g
undifferentiated-Octadecatrienoic 0.226g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats 0.003g
Trans-Monoenoic Fats 0.003g
trans-Palmitoleic Acid (16:1 trans) 0.003g
trans-Oleic Acid (18:1 trans) 0g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) 0.001g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol 0.001g
Campesterol 0.001g
Beta-sitosterol 0.037g
Amino Acids
-- = missing data %RDI
Essential Amino Acids
Histidine 511mg 73%
Isoleucine 882mg 63%
Leucine 1653mg 61%
Lysine 1121mg 53%
Methionine 355mg 49%
Phenylalanine 1051mg 120%
Threonine 722mg 69%
Tryptophan 251mg 90%
Valine 1120mg 62%
Conditionally Essential Amino Acids
Arginine 1310mg
Cystine 334mg 117%
Glycine 901mg
Proline 1259mg
Tyrosine 752mg 86%
Non-Essential Amino Acids
Alanine 835mg
Aspartic acid 2115mg
Betaine 9mg
Glutamic acid 4948mg
Hydroxyproline --mg
Serine 1076mg
Data Source
Whole Milk
USDA Food Data Central Standard Release (Common)
USDA Food Data Central Standard Release (Common)
Cooked Oatmeal
USDA Food Data Central Standard Release (Common)