Milk vs Tea: Which is More Healthy?

December 5, 2025 •

3 min read

According to the Academy of Nutrition and Dietetics, tea contains compounds called polyphenols that may reduce the risk of certain chronic diseases, while milk is packed with essential nutrients like calcium and protein. This leads many to question: which is more healthy, milk or tea? The answer depends heavily on your individual health needs and how each beverage is prepared.

Quick Summary

This article provides a comprehensive comparison of milk and tea, examining their nutritional values, benefits, and potential drawbacks. It highlights the high antioxidant content of tea versus milk's rich profile of calcium and protein, and explores how preparation methods influence their health impacts, helping you make the best choice.

Key Points

Nutrient-Dense vs. Antioxidant-Rich: Milk offers essential protein, calcium, and vitamins, while tea provides powerful antioxidants.
Consider Your Goals: Choose milk for bone strength and muscle repair, or tea for its antioxidant and heart health benefits.
Milk Affects Tea's Benefits: Adding milk to tea can reduce the absorption of some antioxidants due to milk proteins.
Be Mindful of Additives: The healthfulness of either beverage is significantly altered by adding sugar or high-fat creamers.
Watch Caffeine and Lactose: Excessive tea can cause caffeine-related issues, while some people have trouble digesting lactose in milk.
Moderation is Key: Enjoying both beverages in moderation, and adjusted to your individual needs, is a healthy approach.

Nutritional Profiles: Milk vs. Tea

To determine which is more healthy, milk or tea, it's essential to understand their core nutritional components. They offer fundamentally different benefits, making a direct comparison complex. Milk provides essential macronutrients, while tea is prized for its micronutrient-rich, antioxidant properties. The ultimate "healthier" choice depends on your specific dietary requirements and health goals.

Milk's Macronutrients and Minerals

Milk is a complete food, offering a wide array of essential nutrients crucial for bodily functions.

High-Quality Protein: Milk provides all nine essential amino acids, which are vital for muscle growth and repair. This is particularly beneficial for athletes, growing children, and older adults.
Calcium and Vitamin D: It is one of the best dietary sources of calcium, essential for strong bones and teeth. Many milk products are also fortified with Vitamin D, which helps the body absorb calcium effectively.
Potassium: This mineral is important for regulating blood pressure and supporting heart health.
B Vitamins: Riboflavin (B2) and Vitamin B12 in milk contribute to a healthy metabolism and energy production.

Tea's Antioxidants and Micronutrients

Derived from the Camellia sinensis plant, tea is celebrated for its antioxidant compounds, known as flavonoids or polyphenols.

Antioxidant Power: Green and black teas are rich in catechins and theaflavins, respectively, which combat oxidative stress caused by free radicals. This can help reduce the risk of chronic diseases like heart disease and cancer.
Caffeine and L-Theanine: While green and black teas contain caffeine for alertness, they also have L-theanine, an amino acid that promotes relaxation and can counteract the jitters of caffeine.
Fluoride: Some teas, particularly black and green, contain natural fluoride, which is beneficial for dental health.

Comparison Table: Milk vs. Tea (Per 1 Cup Serving)


Feature	Plain Milk	Plain Black Tea	Key Health Impact
Calories	~100-150 (varies by fat content)	~2	Protein, Fat, Sugars
Protein	~8g	~0g	Muscle growth and repair
Fat	0.2g to 8g+ (varies)	0g	Energy, Satiety, Heart health (saturated fat in whole milk)
Calcium	~25% Daily Value	Trace	Bone health, Nerve function
Antioxidants	Minimal	High (Flavonoids, Catechins)	Fights oxidative stress
Caffeine	0mg	~47mg	Stimulant, alertness

The Effect of Preparation and Additives

How you consume milk or tea drastically alters their health profiles. The addition of sugar or high-fat creamers can transform a healthy beverage into a calorie-laden treat. For tea, the addition of milk can also impact the absorption of its beneficial compounds.

Studies have shown that milk proteins, particularly casein, can bind with the antioxidants in tea, potentially reducing their effectiveness. However, other studies have found this effect to be minimal or dependent on brewing time, suggesting that some benefits still remain. For maximum antioxidant benefits, some experts recommend drinking tea black. On the other hand, a glass of warm milk with a pinch of turmeric can offer soothing properties and enhanced anti-inflammatory benefits.

Potential Downsides and Considerations

Both milk and tea come with potential downsides depending on your health and consumption habits. For milk, common issues include lactose intolerance and high saturated fat in full-fat varieties. Excessive tea consumption can lead to caffeine-related problems like anxiety, disrupted sleep, and reduced iron absorption due to tannins.

It's important to consider your individual tolerance and needs. If you are lactose intolerant, plant-based milk alternatives like soy or almond milk offer a way to get similar nutrients without the digestive issues. If you are sensitive to caffeine, opting for herbal or decaffeinated teas can provide similar antioxidant benefits without the stimulating effects. Ultimately, moderation is key for both beverages.

Conclusion: Which is the Healthier Choice?

There is no single answer to the question of which is more healthy, milk or tea. They serve different purposes and offer distinct health benefits. Milk is a nutrient-dense food, ideal for bone health and muscle support, while tea is a powerful source of antioxidants that protect against chronic disease. The healthiest choice for you depends on your personal health goals, dietary restrictions, and how you prepare the beverage. For a comprehensive diet, incorporating both in moderation can be a strategic approach, allowing you to reap the unique benefits of each without overdoing it. For maximum benefits from tea, consider drinking it without milk to ensure full absorption of its antioxidants. In contrast, if your goal is primarily bone health and protein intake, milk is the clear winner. Ultimately, the best beverage is the one that best supports your overall well-being. https://nutritionsource.hsph.harvard.edu/food-features/tea/

Frequently Asked Questions

Adding milk to tea can interfere with the absorption of the tea's antioxidants, potentially reducing some of its cardiovascular benefits. For maximum antioxidant impact, it is better to drink plain tea.

Yes, tea is rich in flavonoids and polyphenols, which are powerful antioxidants. Milk does not contain these types of antioxidants.

Many plant-based milk alternatives, such as soy or almond milk, are fortified with calcium and vitamin D, providing a good source for those who are lactose intolerant.

Both green and black teas contain beneficial antioxidants. Green tea is higher in catechins, while black tea contains more theaflavins. The healthiest choice often depends on personal preference and how it is prepared.

Excessive tea intake, especially caffeinated varieties, can cause anxiety, disrupt sleep patterns, and potentially reduce iron absorption due to its tannin content.

Whole milk contains saturated fat, and overconsumption can contribute to weight gain if not balanced with activity. Low-fat or fat-free versions offer the same nutrients with fewer calories.

Milk is the clear winner for bone health due to its high content of calcium and vitamin D, essential for maintaining strong bones and preventing conditions like osteoporosis.