3 foods · IFCT 2017
Milk and dairy: nutrition per 100 g
The dairy group in this section covers three IFCT 2017 foods: whole cow's milk, paneer and khoa (mawa). Per 100 g, milk gives 73 kcal, 3.3 g protein and 118 mg calcium. Paneer concentrates that into 258 kcal, 18.9 g protein and 476 mg calcium, and khoa, milk cooked down to a paste, into 316 kcal and 602 mg calcium.
About milk and dairy
India is the world's largest milk producer, and dairy runs through its food: milk in tea and for children, curd and buttermilk with meals, paneer in north Indian cooking, and khoa as the base of countless sweets. This group covers three of the core forms in IFCT 2017: whole cow's milk, paneer and khoa.
The three show what happens when water is removed. Milk is mostly water, so per 100 g it is modest: 73 kcal, 3.3 g protein, 4.5 g fat and 118 mg calcium. Paneer, made by curdling milk and pressing out the whey, carries 18.9 g protein, 14.8 g fat and 476 mg calcium. Khoa, milk simmered until most of its water evaporates, reaches 316 kcal, 20.6 g fat and 602 mg calcium.
Dairy calcium is well absorbed and dairy protein is complete, which makes these foods especially valuable in vegetarian diets. The trade-off is saturated fat in whole milk, paneer and khoa, and sugar in the sweets made from khoa. Toned or double-toned milk, and curd made from it, keep the calcium and protein with less fat. None of these foods carry fibre, and milk carries little iron, at 0.15 mg per 100 g.
Milk and dairy compared
Per 100 g of the edible portion. Open any food for its full panel, varieties and names in Indian languages.
| Food | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Khoa (mawa) | 316 kcal | 16.3 g | 0 g | 2.32 mg | 602 mg |
| Milk | 73 kcal | 3.3 g | 0 g | 0.15 mg | 118 mg |
| Paneer | 258 kcal | 18.9 g | 0 g | 0.9 mg | 476 mg |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
The richest milk and dairy by nutrient
Protein
- 1.Paneer18.9 g
- 2.Khoa (mawa)16.3 g
- 3.Milk3.3 g
Iron
- 1.Khoa (mawa)2.32 mg
- 2.Paneer0.9 mg
- 3.Milk0.15 mg
Calcium
- 1.Khoa (mawa)602 mg
- 2.Paneer476 mg
- 3.Milk118 mg
Energy
- 1.Khoa (mawa)316 kcal
- 2.Paneer258 kcal
- 3.Milk73 kcal
What people ask about milk and dairy
Which dairy food has the most calcium?
Khoa leads at 602 mg per 100 g, then paneer at 476 mg and whole cow's milk at 118 mg. Milk is still the easiest daily source, because a glass is a large portion and its calcium is absorbed well.
Is paneer or milk better for protein?
Per 100 g, paneer has 18.9 g of protein against 3.3 g in milk, because it is concentrated milk solids. Both supply complete protein. Paneer suits main meals, while milk and curd suit drinks, breakfasts and children's diets.
Is khoa healthy?
Khoa itself is milk with the water removed, rich in calcium at 602 mg and protein at 16.3 g per 100 g, but also in fat at 20.6 g and energy at 316 kcal. Most khoa reaches the plate as sweets with added sugar, so it is best kept to festive amounts.
Does milk contain iron?
Very little. Whole cow's milk has 0.15 mg iron per 100 g in IFCT 2017, and too much milk in a toddler's diet can crowd out iron-rich foods. Children over one year need dal, greens, eggs or meat alongside their milk.
Explore the rest of the tables
Cereals and millets
14 foods per 100 g.
Pulses and legumes
14 foods per 100 g.
Green leafy vegetables
26 foods per 100 g.
Vegetables and mushrooms
39 foods per 100 g.
Roots and tubers
10 foods per 100 g.
Fruits
44 foods per 100 g.
Nuts and oilseeds
14 foods per 100 g.
Spices, herbs and condiments
21 foods per 100 g.
Cooking oils and fats
14 foods per 100 g.
Meat, poultry and eggs
14 foods per 100 g.
Fish and seafood
41 foods per 100 g.
Sugars and natural drinks
3 foods per 100 g.