Whole Milk vs. Low-Fat Milk: Which Is Healthier?

So which type of milk — whole or low-fat — is actually healthier?

“The main differences between low-fat and full-fat milk are fat content and calories,” says Lynn Brann, PhD, RDN, an associate professor of nutrition and food studies at Syracuse University in New York.

Fat and Calories

The higher fat content also means whole milk contains more calories per serving, says Andrew P. Eilerman, DO, an osteopathic family physician in Grove City, Ohio: 152 calories per cup versus 106 in low-fat milk.

Nutrients

Federal nutrition guidelines have long advised limiting full-fat dairy due in large part to its saturated fat content, which could be harmful to health, including by raising the risk of cardiovascular disease, Dr. Eilerman says.

However, “Some newer studies suggest that dairy — whether low-fat or full-fat — may have neutral effects on cardiovascular health when consumed in moderation,” says Sapna Batheja, PhD, RDN, an associate professor of food and nutrition studies at George Mason University in Fairfax, Virginia. “The relationship between dairy fat and health outcomes is more complex than once thought.”

She adds, “These benefits are still being studied, and the higher calorie and saturated fat content in whole-milk dairy may not be ideal for everyone.”

“This challenges the old advice that low-fat dairy is always better,” Dr. Echeverry says.

Overall Diet Quality May Be a Factor

Dr. Batheja says it’s important to note that saturated fat from whole foods, like milk, yogurt, or cheese, may not have the same health impact as saturated fat from ultra-processed foods, such as fried snacks or packaged pastries.

She notes that many studies linking saturated fat to poor health outcomes are based on diets high in processed foods, added sugars, and refined carbohydrates — but full-fat dairy consumed as part of an overall balanced diet doesn’t appear to carry the same risks.

“This doesn’t mean all dairy is equally beneficial, but it does mean there may be more flexibility than older guidelines suggested, and the focus should be on overall dietary quality rather than just one nutrient,” Batheja says.

Choosing between whole milk, low-fat, or skim depends on your personal health goals and preferences, Echeverry says. Here are some factors to consider:

• Whole milk may be more satisfying than low-fat or skim because of its richer taste and “mouthfeel,” so you might be content with drinking less of it.
• Whole milk might help you feel full longer, which can help you manage your weight by helping you eat less overall.
• If you’re at risk of heart disease or are managing your cholesterol levels or weight, lower-fat milk might be a better choice.
• Children who are transitioning from breast milk or formula need full-fat milk for growth and development.

“In my opinion, you can enjoy a glass of whole milk if the rest of your diet is low in fat,” Echeverry says. “It’s all about balancing what you eat throughout the day. If you mostly eat healthy, low-fat foods, having a glass of full-fat milk can fit well into a balanced diet.”

How Much to Consume

A cup, or 8 fluid ounces, is considered one serving of milk for adults, Dr. Brann says.

• Some recent research suggests all dairy, regardless of fat type or content, is “neutrally” associated with heart disease.
• Nutrition experts say both whole milk and low-fat milk can be part of a healthy diet.
• When choosing milk, factor in portion control, your health goals, and the quality of your overall diet.