Does Skim Milk Raise Cholesterol? Separating Fact from Fiction

November 3, 2025 •

3 min read

According to the American Heart Association, limiting saturated fat is a key strategy for managing cholesterol. For many, this raises the question: Does skim milk raise cholesterol, or is it a safe choice for heart health? This guide explores the facts surrounding dairy and its impact on blood cholesterol levels.

Quick Summary

Skim milk contains significantly less saturated fat and cholesterol than whole milk, making it a better option for heart health, especially for those managing high cholesterol. Current guidelines suggest that low-fat dairy can be part of a balanced diet, but the impact depends on individual health factors.

Key Points

Saturated Fat is the Key Factor: The primary reason whole milk can raise LDL cholesterol is its higher saturated fat content, which is largely removed in skim milk.
Lower Saturated Fat in Skim Milk: With only ~0.1g of saturated fat per cup, skim milk is a low-impact option for blood cholesterol levels.
Skim vs. Whole: Studies show whole milk can increase LDL cholesterol more than skim milk. For individuals with high cholesterol, opting for low-fat dairy is recommended.
Plant-Based Alternatives: Soy, oat, and almond milks are naturally cholesterol-free and can be excellent, heart-healthy options. Oat milk, in particular, contains soluble fiber that aids in lowering LDL.
Guideline Alignment: Health organizations like the Heart Foundation recommend reduced-fat dairy for those with high cholesterol, reinforcing skim milk's place in a heart-healthy diet.
Overall Diet Matters: The impact of any single food, including milk, should be viewed within the context of your entire diet. Replacing saturated fats with healthier fats (e.g., from nuts, seeds, and oils) is important.

Understanding the Milk-Cholesterol Connection

For decades, health professionals have advised individuals to monitor their dairy intake, particularly due to concerns about saturated fat. Unlike whole milk, which contains a higher concentration of saturated fat, skim milk has had most of its fat content removed during processing. This difference in fat composition is the central factor in how each type of milk affects cholesterol levels.

The Role of Saturated Fat

The primary dietary contributor to elevated LDL ("bad") cholesterol is saturated fat, not the small amount of dietary cholesterol found in many foods. A single cup of whole milk contains about 4.5 grams of saturated fat, whereas skim milk has a negligible amount—around 0.1 grams. Because skim milk dramatically reduces the intake of this saturated fat, it is generally considered a more heart-healthy option for those concerned about their cholesterol levels.

Different Milks, Different Impacts

Whole Milk: High in saturated fat, which can raise LDL cholesterol. Some studies have also noted that whole milk consumption may be associated with a higher risk of heart-related mortality compared to low-fat options, though this is primarily in populations with high overall milk intake.
Skim Milk: Very low in saturated fat and calories, making it a preferable choice for those watching their cholesterol or weight. It provides essential nutrients like protein and calcium without the adverse effects of higher saturated fat.
Plant-Based Alternatives (e.g., Soy, Almond, Oat): These are naturally cholesterol-free and often lower in saturated fat than cow's milk. Oat milk, in particular, contains soluble fiber (beta-glucan), which has known cholesterol-lowering properties. Always check for added sugars, as some flavored versions can be high in sweeteners.

Scientific Research on Skim Milk and Cholesterol

Recent research continues to refine our understanding of dairy and cardiovascular health. While early recommendations were to switch to low-fat options for all, some studies suggest that for the general, healthy population, moderate consumption of full-fat dairy may have a neutral or even beneficial effect on heart health, potentially due to other bioactive compounds. However, this does not negate the advice for individuals with established high cholesterol or heart disease, for whom reduced-fat options are still strongly recommended.

One 2021 cohort study, for example, found that compared to whole milk, intake of low-fat or skim milk was associated with reduced total and heart-related mortality. Similarly, a 2025 study on a Norwegian cohort linked whole milk consumption to an increased risk of heart disease and overall mortality compared to low-fat milk, suggesting low-fat dairy may be more conducive to cardiovascular health.

This body of evidence reinforces the long-held belief that minimizing saturated fat intake from dairy is prudent for those with high cholesterol. While some newer studies question the impact of dairy fat for the general population, the consensus for high-risk individuals remains clear: opt for low-fat dairy to help manage LDL cholesterol.

Comparison of Milk Types


Feature	Whole Milk	Skim Milk	Soy Milk	Almond Milk
Saturated Fat (per cup)	~4.5g	~0.1g	~0g	~0g
Cholesterol (per cup)	~24mg	~5mg	0mg	0mg
Calories (per cup)	~149	~83	~100 (unsweetened)	~30-40 (unsweetened)
Impact on LDL	May increase LDL	Lower impact; safer choice	May help lower LDL	May help lower LDL
Protein (per cup)	~8.1g	~8.4g	~7g	~1g

Conclusion: Choosing the Right Milk for You

To answer the question, does skim milk raise cholesterol? The answer is no, it is highly unlikely to, especially when compared to whole milk. Thanks to its minimal saturated fat content, skim milk is widely recognized as a heart-healthier choice for those managing high cholesterol or seeking to reduce their overall intake of saturated fat. While recent research offers a more nuanced view on dairy fat for the general population, the guidelines remain consistent for at-risk individuals. Choosing skim milk, or fortified plant-based milks like soy or oat milk, over full-fat dairy is a simple yet effective step towards a heart-healthy diet. A balanced diet, exercise, and moderation are key to long-term cardiovascular wellness. For more details on maintaining a healthy diet, consult resources like the Heart Foundation.

Frequently Asked Questions

No, skim milk contains a very small amount of cholesterol, typically around 5 milligrams per cup, significantly less than the 24 milligrams found in whole milk.

For those with high cholesterol, skim milk is the most recommended dairy milk option due to its very low saturated fat content. Plant-based alternatives like soy and oat milk are also excellent choices as they contain no cholesterol and often have other heart-healthy benefits.

Skim milk does not actively reduce cholesterol levels like some other foods (e.g., oats or nuts). However, by providing calcium and protein with minimal saturated fat, it helps manage cholesterol by replacing higher-fat dairy products.

No, you do not need to avoid milk entirely. The key is to choose low-fat or fat-free varieties, such as skim milk, to minimize saturated fat intake. Plant-based alternatives are also widely available and often fortified with vitamins.

While the cholesterol itself in whole milk is a small factor, its high saturated fat content is a greater concern as it can raise LDL ("bad") cholesterol and increase heart disease risk if consumed in excess.

Most plant-based milks like soy and almond are naturally cholesterol-free. However, it's important to check the nutrition labels. Some varieties, like coconut milk, can be high in saturated fat. Also, many flavored versions contain added sugars, which should be limited.

Dietary needs differ by age. While reduced-fat options are recommended for adults with cholesterol concerns, toddlers under two years old need whole milk for healthy growth and development.