With so many options, from whole milk to skim and plant-based alternatives, it can be hard to know which milk is the healthiest choice.
Today, grocery store shelves are filled with different types of milk, each with its own nutrition profile. Understanding the differences can help you choose the best option for your needs.
We spoke with Isabel Jacobs, a clinical dietitian with Banner – University Medicine, about how to navigate your options.
What are the main types of milk?
Milk options generally fall into two categories:
- Cow’s milk (whole, 2%, 1% and skim)
- Plant-based alternatives (such as soy, almond and oat milk)
Each type offers different amounts of protein, fat, vitamins and minerals.
Is cow’s milk the healthiest option?
For many people, cow’s milk is a strong nutritional choice.
It provides:
- Protein (about 8 grams per cup)
- Calcium
- Vitamins A and D
“So, if you have no existing allergies to milk or milk protein, it’s a safe and healthy choice,” Jacobs said.
Cow’s milk also contains naturally occurring sugar (lactose), unlike some plant-based milks that may include added sugars.
Whole milk vs. low-fat vs. skim milk
The biggest difference between types of cow’s milk is fat and calorie content.
Jacobs generally recommends low-fat (1%) or skim milk for most adults because they provide the same protein with less saturated fat.
Here’s how they compare per cup
- Calories: 83 (skim), 102 (low-fat), 146 (whole)
- Fat: 0.2g (skim), 2.4g (low-fat), 7.9g (whole)
- Protein: ~8g for all types
Whole milk contains more omega-3 fatty acids, but Jacobs recommends getting those from other sources, like fish, nuts and plant oils, because whole milk is higher in saturated fat, which can impact heart health.
How do plant-based milks compare?
Plant-based milks like soy, almond and oat milk can be good alternatives, especially if you avoid dairy.
However, they vary widely:
- Often lower in protein than cow’s milk
- May contain added sugars
- Often fortified with calcium and vitamin D
Soy milk is usually the closest match to cow’s milk nutritionally.
For a more detailed breakdown of specific milk types, explore our guide to milk and milk alternatives.
Which type of milk is best for you?
The best milk depends on your health needs, preferences and any dietary restrictions.
- Choose low-fat or skim milk for fewer calories and less saturated fat
- Choose whole milk for young children who need more fat for development
- Choose plant-based milk if you are lactose intolerant or avoid dairy
Key takeaways about choosing milk
Cow’s milk is a nutrient-rich option for most people, especially low-fat or nonfat varieties. Whole milk may be appropriate in certain cases but is higher in saturated fat.
Plant-based milks can be a good alternative, but it’s important to check labels for added sugars and nutrient content.
Frequently asked questions about milk choices
Which milk is the healthiest?
Low-fat or skim milk is often recommended for most adults due to lower saturated fat.
Is whole milk bad for you?
Not necessarily, but it is higher in saturated fat, which may impact heart health if consumed in excess.
Are plant-based milks healthier than cow’s milk?
It depends. Some are lower in calories but may also have less protein.
How much milk should you drink daily?
Most guidelines recommend about three servings of dairy per day.
The bottom line
Choosing the right milk comes down to your nutritional needs and preferences. For most adults, low-fat or skim milk offers a good balance of nutrients without excess saturated fat. If you don’t consume dairy, fortified plant-based options can help fill the gap.
If you have questions about your diet or need help choosing the right milk, consider talking with a registered dietitian at Banner Health.
