Know what’s on your plate
Human milk
Calories & nutrition facts
mature, fluid
Nutrition facts
Per 100 g% DV- Calories 70 kcal —
- Protein 1 g 2%
- Carbohydrate 6.9 g 3%
- Fat 4.4 g 6%
- Saturated fat 2 g 10%
- Fibre 0 g 0%
- Sugars 6.9 g —
- Sodium 17 mg 1%
- Cholesterol 14 mg 5%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 61 µg 7%
- Vitamin C 5 mg 6%
- Vitamin D 0.1 µg 1%
- Vitamin E 0.08 mg 1%
- Vitamin K 0.3 µg 0%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.18 mg 1%
- Pantothenic acid (B5) 0.22 mg 4%
- Vitamin B6 0.01 mg 1%
- Folate (B9) 5 µg 1%
- Vitamin B12 0.05 µg 2%
- Choline 16 mg 3%
Minerals
- Calcium 32 mg 2%
- Iron 0.03 mg 0%
- Magnesium 3 mg 1%
- Phosphorus 14 mg 1%
- Potassium 51 mg 1%
- Zinc 0.17 mg 2%
- Copper 0.05 mg 6%
- Manganese 0.03 mg 1%
- Selenium 1.8 µg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 70 | 1 g | 6.9 g | 4.4 g |
| 1 × fl oz | 30.8 g | 22 | 0.3 g | 2.1 g | 1.3 g |
| 1 × cup | 246 g | 172 | 2.5 g | 17 g | 11 g |
| 2 × fl oz | 61.6 g | 43 | 0.6 g | 4.2 g | 2.7 g |
| ½ × fl oz | 15.4 g | 11 | 0.2 g | 1.1 g | 0.7 g |
| 3 × fl oz | 92.4 g | 65 | 1 g | 6.4 g | 4 g |
| 4 × fl oz | 123.2 g | 86 | 1.3 g | 8.5 g | 5.4 g |
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Questions about Human milk
How should you warm expressed human milk?
Stand the sealed bottle or storage bag in a bowl of warm water, then swirl gently to mix the cream back in. Avoid microwaving: it can heat unevenly and create hot spots.
How long can expressed human milk stay out or in the fridge?
Freshly expressed milk can generally stay at room temperature for up to 4 hours, or in a fridge at 4 °C or colder for up to 4 days. Keep it towards the back of the fridge, not in the door, where the temperature fluctuates.
Can you freeze human milk, and how should you thaw it?
Yes: freeze it in small, labelled portions, leaving space for expansion. Thaw it overnight in the fridge or in warm water; once fully thawed, use it within 24 hours and do not refreeze it.
Why does human milk sometimes look blue, yellow or separated?
Its colour can vary with the stage of lactation and what you have eaten, while the cream naturally rises during storage. Swirl the container gently to recombine it; a sour or rancid smell after storage is a reason to discard it.
Can you mix expressed human milk with formula?
You can combine them, but prepare the formula first with the correct amount of water, then add the milk. Do not use human milk instead of water to make formula more concentrated.
How does human milk differ from sheep's milk?
Sheep's milk is much richer in protein and calcium: per 100 g it has 5.98 g protein and 193 mg calcium, compared with 1 g protein and 32 mg calcium in human milk. They are not interchangeable for feeding an infant.
Can you use human milk in cooking?
You can stir expressed milk into a baby's porridge or purée after cooking, once the food has cooled enough to serve. Avoid boiling it into a recipe, as high heat can damage some of its delicate components.
Is human milk safe for pets to drink?
A small accidental taste is not usually a concern, but human milk is not a suitable regular drink for cats or dogs. It may upset their digestion, and their nutritional needs are different.
Source: USDA FoodData Central 171279 · per 100 g · carbohydrate per EU label, fibre excluded
