The USDA recommends that adults ages 19 to 50 get at least 1,000 milligrams of calcium a day, and teens and those over 50 should get at least 1,300. The truth is, the less fat in your milk, the more calcium you'll get—but it's a fairly negligible difference. One cup of whole milk has 276 milligrams of calcium, whereas 1 cup of 1 percent milk has 290 milligrams. Skim milk has the most—301 milligrams.

Nutrition Facts

Serving Size: 1 cup
Calories: 102
Protein: 8 g
Fat: 2 g
Saturated: 2 g
Monounsaturated: 1 g
Polyunsaturated: 0 g
Carbohydrate: 13 g
Sugar: 13 g
Fiber: 0 g

Key Vitamins and Minerals

Vitamin A
Amount: 478 IU
Daily Value: 10%

Vitamin D
Amount: 127 IU
Daily Value: 32%

Riboflavin
Amount: .5 mg
Daily Value: 27%

Vitamin B12
Amount: 1.1 mcg
Daily Value: 19%

Calcium
Amount: 290 mg
Daily Value: 29%

Phosphorus
Amount: 232 mg
Daily Value: 23%

Potassium
Amount: 366 mg
Daily Value: 10%

Selenium
Amount: 8.1 mcg
Daily Value: 12%