Which type of milk is lowest in fat? A nutritional comparison for your diet

November 11, 2025 •

4 min read

Skim milk, also known as fat-free milk, contains less than 0.5% fat, making it the lowest-fat dairy option available. Understanding which type of milk is lowest in fat is crucial for anyone monitoring their calorie or saturated fat intake for health or weight management.

Quick Summary

This article explains the fat content in various dairy and plant-based milks, including skim, 1%, 2%, and whole milk, as well as almond and oat milk. Detailed nutritional breakdowns are provided to help inform dietary choices based on fat, calories, and overall health goals.

Key Points

Skim Milk (Fat-Free): This is the dairy milk with the absolute lowest fat content, typically less than 0.5%, and is the most calorie-efficient dairy option.
Unsweetened Almond Milk: Among plant-based options, unsweetened almond milk contains the lowest amount of fat and calories, making it a popular choice for weight management.
Check for Fortification: Many low-fat and plant-based milks are fortified with vitamins A and D, but this can vary by brand. Always check the label to ensure you are getting these essential nutrients.
Saturated Fat Comparison: Plant-based milks (excluding coconut) are typically very low in saturated fat, while even skim dairy milk contains a small amount. This is a key consideration for heart health.
Protein Content Differences: Not all low-fat milks are equal in protein. Dairy milks (skim, 1%, 2%) and soy milk offer similar high protein content, whereas almond and rice milk are notably lower.
Mind the Sugars: While focusing on low fat, remember to choose unsweetened varieties of plant-based milks to avoid hidden added sugars that increase overall calorie count.

Dairy Milk Options: The Spectrum of Fat Content

Dairy milk is known for being a good source of protein, calcium, and vitamin D, but its fat content varies significantly between different varieties. The fat percentage is clearly labeled and is a key factor in taste, texture, and caloric density.

Skim Milk (Fat-Free/Nonfat)

Skim milk is produced by removing virtually all the fat from whole milk through a process called centrifugation. This results in a liquid that is nearly fat-free, typically containing less than 0.5% fat. For those focused on a low-fat or low-calorie diet, skim milk is an ideal choice, as it provides all the protein and calcium of other dairy milks with minimal fat. While it has a thinner consistency, it is often fortified with fat-soluble vitamins A and D to compensate for what was lost in the fat removal process.

Low-Fat (1%) and Reduced-Fat (2%) Milk

These milks offer a middle ground between the richness of whole milk and the lightness of skim. The percentages represent the fat content by weight, not volume.

2% Milk: Contains 2% milkfat by weight. It retains a creamier texture than 1% or skim milk and has fewer calories than whole milk.
1% Milk: Contains 1% milkfat by weight. It has less fat and fewer calories than 2% milk, offering a good balance of creaminess and lower fat content.

Whole Milk

Whole milk, with a fat content of around 3.25–4%, is the creamiest and richest dairy option. While it contains the most calories and saturated fat, the fat helps with the absorption of fat-soluble vitamins, and some research suggests its fat content may aid in satiety. However, those watching their fat and calorie intake should opt for lower-fat alternatives.

Plant-Based Milk Alternatives: Low-Fat Contenders

For individuals with dairy allergies, lactose intolerance, or those following a vegan diet, plant-based milks offer viable low-fat options. It is important to choose unsweetened varieties to avoid added sugars.

Unsweetened Almond Milk: Often cited as one of the lowest-calorie and lowest-fat milk alternatives. An 8-ounce serving can contain as little as 30–40 calories and around 3 grams of fat. It is naturally low in saturated fat and carbohydrates.
Unsweetened Soy Milk: A strong contender for protein content, with a nutritional profile similar to cow's milk. Unsweetened soy milk is low in saturated fat and often fortified with calcium and vitamins.
Unsweetened Coconut Milk Beverage (from a carton): The carton-style beverage is a low-calorie option, but it has a lower protein content than many other alternatives. It should be differentiated from the higher-fat canned coconut milk used for cooking.
Rice Milk: While naturally low in fat, rice milk is also low in protein and higher in carbohydrates compared to other plant-based milks. It offers little satiety and is often less nutrient-dense.

Nutritional Comparison: Dairy vs. Plant-Based

To make an informed decision, it's essential to compare the key nutritional aspects of different milk types. The table below outlines a comparison based on typical 8-ounce (240ml) servings, with fat content being a primary differentiator.


Milk Type	Calories	Total Fat	Saturated Fat	Protein	Calcium (% DV)	Notes
Skim (Fat-Free)	83	~0.2g	~0.1g	8.4g	~33%	Lowest fat dairy option, fortified with vitamins A and D.
1% (Low-Fat)	106	2.3g	1.4g	8.3g	~31%	Fewer calories and fat than 2%, with good protein and calcium.
2% (Reduced-Fat)	122	5g	3g	8g	~30%	Creamier than 1% and skim, with a balanced nutrient profile.
Whole (3.25% Fat)	149	8g	4.6g	8g	~30%	Highest in calories and fat, rich and creamy texture.
Unsweetened Almond	40	3g	<1g	1g	~45%	Very low in calories and fat, but also low in protein unless fortified.
Unsweetened Soy	80	4g	<1g	7g	~30%	Similar protein to dairy milk, but check for fortification.
Unsweetened Coconut	50	5g	5g	0g	~40%	Lowest in protein, but contains medium-chain triglycerides (MCTs).
Rice	120	2g	<1g	<1g	~30%	Least allergenic, but higher in carbohydrates and sugar, low in protein.

How to Choose the Lowest-Fat Milk for Your Needs

Choosing the best milk depends on your individual nutritional needs, dietary restrictions, and personal preference.

For Weight Management or Calorie Control: If your primary goal is to reduce calories and fat, skim milk is the most effective choice among dairy options. For plant-based alternatives, unsweetened almond milk offers the lowest calorie count.

For Heart Health: Reducing saturated fat intake is a key factor in heart health. Both skim milk and most unsweetened plant-based milks are low in saturated fat. Choosing unsweetened soy milk or almond milk can help reduce saturated fat intake compared to whole dairy milk.

For Lactose Intolerance or Veganism: Plant-based milks like almond, soy, and oat are excellent alternatives. However, it's crucial to check labels for fortification to ensure you're still receiving vital nutrients like calcium and vitamin D, which are naturally present in cow's milk.

For a Balanced Nutrient Profile: Skim milk is a nutrient-dense option, providing high-quality protein, calcium, and fortified vitamins with minimal fat. Similarly, unsweetened soy milk offers a robust nutritional profile, particularly in protein, that closely mirrors cow's milk.

Conclusion

When it comes to answering the question, which type of milk is lowest in fat?, both skim milk and unsweetened almond milk are strong contenders, depending on whether you prefer a dairy or a plant-based product. Skim milk provides the lowest fat content among dairy options, delivering essential nutrients like protein and calcium without the added fat and calories of whole milk. For plant-based drinkers, unsweetened almond milk stands out for its very low calorie and fat profile. However, the best choice is ultimately a personal decision based on a comprehensive look at the nutritional content, including protein, sugar, and fortification, in relation to your overall health and dietary goals. Always check the product label for specific nutritional information, especially for fortified vitamins and added sugars in plant-based varieties.

For more in-depth nutritional information, consult the USDA FoodData Central.

Frequently Asked Questions

Skim milk and nonfat milk are the same product. U.S. regulations allow food with less than 0.5 grams of fat per serving to be labeled 'fat-free' or 'nonfat', making the terms interchangeable for dairy milk.

While labeled as 'fat-free,' skim milk typically contains a minimal amount of residual fat, usually around 0.1% to 0.5%. This is significantly less than the 3.5% found in whole milk.

Unsweetened almond milk is typically lower in fat than whole, 2%, and 1% dairy milk. However, it's important to compare labels, as fat content can differ between brands and sweetened versions will have a higher calorie count.

Unsweetened almond milk and unsweetened rice milk are generally the lowest in fat and calories among plant-based milks, but they are also lower in protein than options like soy milk.

Fat is removed from milk primarily to reduce the calorie and saturated fat content, catering to consumers who want a lighter option for health or weight management purposes.

No, removing the fat from milk does not significantly reduce its calcium content. In fact, skim milk can sometimes be marginally higher in calcium than whole milk, and most low-fat and plant-based options are fortified to ensure they have similar levels.

For those managing cholesterol, skim milk or an unsweetened plant-based alternative like almond or soy milk is often recommended. These options are very low in saturated fat, which can help manage cholesterol levels.