What is the Healthiest Dairy Milk to Drink?

November 24, 2025 •

2 min read

According to the Dietary Guidelines for Americans, dairy products contribute essential nutrients like calcium, protein, and vitamin D. To determine what is the healthiest dairy milk to drink, it is crucial to understand the differences in fat and calorie content among the most common types.

Quick Summary

This article examines the nutritional profiles of skim, low-fat (1% and 2%), and whole milk, comparing fat content, calories, and key vitamins to help consumers make an informed decision based on their individual health needs and dietary goals.

Key Points

Skim Milk is Lowest in Calories: With minimal fat, skim milk is the best choice for those aiming to reduce calorie and saturated fat intake.
Low-Fat Milk Offers a Balance: Low-fat (1% or 2%) milk provides a creamy texture and essential nutrients while containing fewer calories than whole milk.
Whole Milk Can Increase Satiety: The higher fat content in whole milk can promote feelings of fullness, potentially aiding overall calorie control for some individuals.
Check for Fortification and Additives: Most dairy milks are fortified with vitamins A and D, but checking labels for added sugars, especially in flavored milks, is important.
Personal Needs Dictate Best Choice: The 'healthiest' option depends on individual factors like weight goals, heart health, lactose tolerance, and taste preferences.
Consider Alternative Dairy Options: For those with lactose sensitivity, options like A2 milk or lactose-free versions are excellent dairy-based alternatives.

Comparing the Nutritional Profiles of Dairy Milks

When assessing what is the healthiest dairy milk to drink, the primary factor is the fat content, which dictates the calorie count. Most conventional cow's milk on the market is fortified with vitamins A and D.

Skim Milk (Fat-Free)

Skim milk has virtually all the fat removed, making it the lowest-calorie option. It contains high levels of protein, calcium, and vitamin B12 but has a thinner consistency.

Low-Fat Milk (1% and 2%)

Low-fat milk offers a balance between skim and whole milk, with a creamier texture than skim and less saturated fat than whole milk. It is a popular choice for those seeking essential nutrients while managing fat and calorie intake.

Whole Milk (Full-Fat)

Whole milk contains all its natural fat, providing a rich flavor. While historically cautioned against due to saturated fat, recent research on the link between dietary saturated fat and heart disease is evolving. The fat in whole milk may promote satiety. Whole milk is naturally higher in fat-soluble vitamins A and D, similar to fortified lower-fat versions.

How to Choose the Right Dairy Milk

Your milk choice depends on your dietary goals, health, and taste.

Weight management: Skim or 1% milk are often preferred for lower calories. Whole milk's fat content might increase fullness for some.
Heart health: Low-fat or skim milk are traditionally recommended to limit saturated fat. Current research on dairy saturated fat is complex, but lower-fat options remain a cautious choice for those with heart concerns.
Children: Whole milk is typically recommended for children under five for growth. Older children and adults can transition to lower-fat options.

Comparison Table: Skim vs. Low-Fat vs. Whole Milk (per 1 cup serving)


Nutritional Aspect	Skim Milk	Low-Fat Milk (2%)	Whole Milk	Best For
Calories	~80 kcal	~120 kcal	~150 kcal	Weight Loss (Skim)
Fat	0-0.5g	5g	8g	Satiety (Whole)
Saturated Fat	Minimal	~3g	~5g	Heart Health (Skim/Low-Fat)
Protein	~8g	~8g	~8g	All are equal
Calcium	High (~300mg)	High (~300mg)	High (~300mg)	All are equal
Vitamin D	Fortified (~25%)	Fortified (~29%)	Natural/Fortified (~24%)	All are sufficient

Potential Health Considerations

Consider these factors when choosing dairy milk:

Lactose Intolerance: A2 milk or lactose-free dairy milk may be easier to digest for some. Plant-based milks are also alternatives.
Fortification and Processing: Most milk is fortified. Ultra-filtered milk has concentrated protein and calcium with less lactose. Check labels for added sugars.
Hormones and Antibiotics: Organic or rBST-free milk is an option. Milk from grass-fed cows may offer more omega-3s.

The Bottom Line

There's no single "healthiest" dairy milk for everyone. The best choice depends on personal goals, health, and preferences. Skim milk is lowest in calories and fat, while whole milk may offer more satiety. Including any dairy milk in a balanced diet with activity supports overall wellness.

[Choosing a milk] (https://www.gundersenhealth.org/health-wellness/eat-move/what-type-of-milk-should-you-be-drinking) that aligns with your specific needs will ensure you reap the nutritional benefits of dairy without compromising your other health objectives.

Frequently Asked Questions

For weight loss, skim milk is generally the best dairy option due to its significantly lower calorie and fat content compared to low-fat or whole milk. However, some find the fat in whole milk more satiating, which can help control appetite.

Traditional dietary advice has favored skim and low-fat milk for heart health due to lower saturated fat. However, recent research has questioned the link between saturated fat in dairy and heart disease, though consensus is still debated. For those with heart health concerns, lower-fat versions remain the more cautious choice.

No, both skim milk and whole milk contain the same amount of protein per serving, approximately 8 grams per cup. The only significant nutritional difference lies in the fat and calorie content.

Some sources suggest milk from grass-fed cows contains higher levels of beneficial omega-3 fatty acids compared to conventionally raised cows. For those concerned about hormones, rBST-free or organic options from grass-fed cows are available.

Ultra-filtered milk undergoes a special filtration process that removes some lactose and water, resulting in a product with higher concentrations of protein and calcium per serving. It can be a good option for those seeking a protein boost.

A2 milk comes from cows that produce only the A2 beta-casein protein, rather than the A1 protein found in most conventional milk. Some people find A2 milk easier to digest, particularly if they experience digestive discomfort after drinking regular milk.

Health experts recommend whole milk for toddlers (age 1-5) to support proper growth and development. For older children and adults, lower-fat options like skim or 1% milk are typically sufficient, assuming a balanced diet.