The 9 essential nutrients in milk makes it a nutrient powerhouse. The milk's ingredient and nutrients differ from those non dairy options such as soy milk or almond milk. For example, an eight ounce glass of dairy milk contains 8 times more natural protein compared to the same size serving of almond milk.

All dairy milk including fat free, organic or flavoured, contains all nine essential nutrients. Besides protein, they also contain other nutrients such as Vitamin B for energy, Vitamin A for increasing immune system as well as calcium and vitamin D which help to improve bone health.

Here are 9 nutritional milk facts:

Fact 1: One 8 ounce glass of milk contains 8 grams of protein

One 8 ounce glass of milk provides 8 grams of high quality protein - they are essential to build and repair muscles.

Experts recommend 25 - 30 grams of protein each meal. This is especially important for breakfast as it is usually heavier in carbs and lighter on protein. Drinking a glass of milk during breakfast certainly helps reaching that amount of protein.

Fact 2: Milk is an excellent source of calcium

Milk is a great source of calcium which helps to build and maintain strong bones as well as teeth. In order to get the same amount of calcium in 8 ounce glass of milk, it would take 7 cups of broccoli. Each serving of milk contains 300 mg of calcium, which makes up 30 percent of your daily recommended amount of calcium.

Fact 3: Milk contains potassium

Each glass of 8 ounce milk has as much potassium as a small banana which contains 10 percent of your daily recommended amount. Potassium helps to regulate the balance of fluids in your body as well as helping to maintain healthy blood pressure.

Fact 4: Milk is a great source of vitamin D

An 8 ounce glass of milk provides 30 percent of your daily recommended amount of vitamin D. Vitamin D helps to build and maintain strong bones. This is beneficial for children as well as older adults.

Fact 5: Milk contains vitamin B12

One serving of milk contains approximately 20 percent of your daily recommended amount of vitamin B12. Vitamin B12 is crucial for building red blood cells and to help maintain central nervous system.

Fact 6: Milk is an excellent source of vitamin A

Each serving of milk provides 10 percent of your daily recommended amount of vitamin A. Vitamin A helps to maintain a healthy immune system.

Fact 7: Milk is a great source of Riboflavin

One glass of 8 ounce milk serves 25 percent of your recommended amount of riboflavin which is important to help convert food into energy.

Fact 8: One serving of milk contains as much potassium as one cup of kidney beans

One serving of milk serve 25 percent of your daily recommended amount of phosphorus. They help to maintain bone health.

Fact 9: Milk contains niacin

One serving of milk provides 10 percent of your daily recommended daily amount of niacin. Niacin, also known as B3, helps to convert food into energy.