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Donkey milk can be part of a balanced diet – as one food among many, not as a miracle cure. With around 35 to 45 kcal per 100 ml, it is relatively low in energy and usually contains less than 1 g of fat, but with 6 to 7 g, it contains relatively high levels of milk sugar. In this post, we explain how donkey milk fits into your diet, how to plan portions sensibly, and what expectations are realistic.
What "balanced" actually means
A balanced diet thrives on variety: vegetables, fruit, grains, legumes, nuts and – depending on your diet – dairy products, eggs, fish or meat. No single food can replace a varied diet. The term "diet" also simply means the way someone eats in nutritional science.
In this picture, donkey milk is a rare dairy product that you choose because of its taste. It complements your usual foods without you having to change your diet.
Nutritional values in detail
Per 100 ml, donkey milk contains approximately:
| Nutrient | per 100 ml (approx.) | per 200 ml glass (approx.) |
|---|---|---|
| Energy | 35–45 kcal | 70–90 kcal |
| Fat | 0.3–1.8 g | 0.6–3.6 g |
| Protein | 1.5–1.9 g | 3.0–3.8 g |
| Lactose | 6–7 g | 12–14 g |
| Calcium | 60–90 mg | 120–180 mg |
The values vary depending on the animal and the time. The information on the label is binding. You can find more about the composition under Donkey milk: Ingredients and nutritional values.
What the numbers mean for your diet
- Low in fat: Donkey milk usually contains less than 1 g of fat per 100 ml. This makes it light on the palate.
- Relatively high in milk sugar: With 6 to 7 g of lactose per 100 ml, donkey milk contains more sugar in the form of lactose than cow's milk, which has around 4.7 g. If you are mindful of your sugar intake, include this amount.
- Low in protein: With 1.5 to 1.9 g per 100 ml, donkey milk is not a significant source of protein. Other foods are more important for protein.
- Moderate energy: A 200 ml glass provides around 70 to 90 kcal. This can be easily planned into your daily energy balance.
Donkey milk is therefore neither a weight-loss aid nor a powerhouse, but a dairy product with its own composition. Realistic expectations make enjoying it more relaxed.
Plan portions sensibly
Because donkey milk is rare, most people use it in smaller quantities. Here is how you can plan it well:
- Choose small portions: A splash in coffee, a cup of tea with milk, or a small glass on its own.
- Replace other milk instead of adding it: If you use donkey milk in porridge, omit the usual milk. This keeps your daily balance the same.
- Adjust sugar: Because of the slightly sweet taste, you often need less additional sugar in desserts.
- Measure powder precisely: With donkey milk powder, you prepare exactly the amount you need: 10 g of powder and 90 ml of water yield approximately 100 ml.
Ideas for everyday life
- Cook porridge with water and finish with a little donkey milk
- Smoothie made from berries, banana, and donkey milk
- Yogurt bowl with fruit, nuts, and a splash of donkey milk
- Rice pudding in a small portion as a dessert
You can find more recipes in Tasty recipes with donkey milk for everyday life. If you would like to try donkey milk and donkey cheese together, the gourmet sampler set is a good option.
When you should consult a doctor beforehand
Donkey milk contains milk protein and lactose. In the case of a milk protein allergy or lactose intolerance, please clarify beforehand with your doctor whether it is suitable for you. If you follow a medically recommended diet, please coordinate any changes with your doctor or a nutrition professional. Donkey milk is not a substitute for breast milk or infant formula. For children, during pregnancy and breastfeeding, please speak with your pediatrician or doctor beforehand.
Frequently asked questions
Is donkey milk suitable for weight loss?
Donkey milk is a completely normal food and not a weight-loss product. It has around 35 to 45 kcal per 100 ml and can be calculated into an energy balance like any other milk.
How much sugar is in donkey milk?
Donkey milk contains around 6 to 7 g of lactose per 100 ml. This is more than cow's milk, which has around 4.7 g.
Can I drink donkey milk every day?
Donkey milk is a food. There is no fixed recommendation for a daily amount. Enjoy it as part of a varied diet.
Is donkey milk a good source of protein?
Probably not. With around 1.5 to 1.9 g of protein per 100 ml, it does not play a major role in your protein supply.
