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Vanilla milk (3.5% fat) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Vanilla milk (3.5% fat) consist of 3% fat, 3% protein, 14% carbs, 0% fiber and 79% water. With 99 of calories per 100g it's 96% lower than other foods in Milkshakes. In total 27.27% of the calories in Vanilla milk (3.5% fat) come from fat, 12.12% from protein and 56.57% from carbohydrates.

  • high GI Glycemic Index: 70
  • high carb 21g carbohydrates per portion
  • moderate GL Glycemic Load: 14.7
  • low Fructose
  • Gluten free
  • moderate Lactose

Can you eat Vanilla milk (3.5% fat) for a low carb diet?

With 21g of carbs and a Glycemic Load of 14.7 in a portion of 150g, Vanilla milk (3.5% fat) should be avoided for a ketogenic or low-carb diet. It contains low amounts of Fructose, is Gluten free and has a moderate amount of Lactose.

Vanilla milk (3.5% fat) nutrition facts & data

Nutrition facts
per 100g
Vanilla milk (3.5% fat)
avg Milkshakes[1]
Calories (kcal) 99 103.6
Fat (g) 3 2.6
Protein (g) 3 3.1
Carbohydrates (g) 14 16.5
Mono- & Di-Saccharides (g) 14 16.5
Polysaccharides (g) 0 16.5
Fibers (g) 0 0.5
Sodium (mg) 40 53.8
Water (g) 79 76
[1] average of Milkshakes

Breakdown in percent (%) of total calories

An average portion size (150g) of Vanilla milk (3.5% fat) contains

  • 148.5 Calories
  • 4.5g of Fat
  • 4.5g of Protein
  • and 21g of Carbs
  • 60mg of sodium - 4% of the RDA for sodium.
  • 15mg of Magnesium, that covers 4.69% of the recommended daily allowance (RDA) for Magnesium.
  • 0.6mg of Zinc - 6% of the RDA for Zinc.
  • 0.15mg of Iron - 1.25% of the RDA for Iron.
  • 187.5mg of Potassium - 4.69% of the RDA for Potassium.
  • 1.5mg of Vitamin C - 1.43% of the RDA for Vitamin C.
  • 0.6mg of Vitamin B12 - 20% of the RDA for Vitamin B12.

For every gram of carbs in Vanilla milk (3.5% fat) you get

  • 0.21 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Milkshakes have on average 0.19g of proteins per 1 gram of carbs.
  • 0.21 grams of fat (total average 0.66g, other foods in Milkshakes 0.16g)
  • 0 grams of fibers (total average 0.13g, other foods in Milkshakes 0.03g)

Nutrient distribution per gram

What vitamins are in Vanilla milk (3.5% fat)?

per 100g
Vanilla milk (3.5% fat)
Vitamin C (mg) 1 1.9
Vitamin E (mg) 0.1 0.1
Vitamin B1 / Thiamine (mg) 0.03 0
Vitamin B2 (mg) 0.16 0.2
Vitamin B6 (mg) 0.04 0
Vitamin B9 / Folate (μg) 8 8.1
Vitamin B12 (μg) 0.4 0.3
Retinol (μg) 25 17.3
beta-Carotene (μg) 15 13.8
[1] average of Milkshakes

Is Vanilla milk (3.5% fat) rich in vitamins?


The following chart displays the amount of vitamins per portion Size (150g) for Vanilla milk (3.5% fat) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Vanilla milk (3.5% fat)

per 100g
Vanilla milk (3.5% fat)
Magnesium (mg) 10 19.4
Zinc (mg) 0.4 0.5
Sodium (mg) 40 53.8
Calcium (mg) 105 102.5
Iron (mg) 0.1 0.2
Potassium (mg) 125 153.8
Phosphorus (mg) 80 88.1
[1] average of Milkshakes

Is Vanilla milk (3.5% fat) high in minerals?


Again, for every mineral contained in Vanilla milk (3.5% fat) we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates in Vanilla milk (3.5% fat)

14% of Vanilla milk (3.5% fat) are carbs, per serving (150g) that is 21g of carbs.

Monosachharides and polysaccharides

per 100g
Vanilla milk (3.5% fat)
Monosaccharides (g) 14 15.9
Polysaccharides (g) 0 0.4
Total carbs (g) 14 16.5
[1] average of Milkshakes

How high is the Glycemic Index and the Glycemic Load for Vanilla milk (3.5% fat)?

The Glycemic Index of Vanilla milk (3.5% fat) is 70, which would be considered as high. The Glycemic Load in a normal serving is 14.7 and can be regarded as moderate.

Allergens in Vanilla milk (3.5% fat)

  • is Gluten free
  • has a moderate amount of Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Vanilla milk (3.5% fat)

Of the 3g total fat per 100g, 2.1g are saturated fatty acids (SFA), 0.1g are monounsaturated fatty acids (MUFA) and 0.8g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 8mg.

Alternative and similar foods to Vanilla milk (3.5% fat)