Whole Milk vs. Low-Fat Milk: Which Is Healthier?

February 19, 2026

With so many different types of milk and dairy products, it can be hard to know which choice is the best. Diet experts have long recommended low-fat dairy as part of a healthy diet. However, some proponents of full-fat dairy, including U.S. Health Secretary Robert F. Kennedy Jr., claim that whole milk has benefits that lower fat options do not.

University Hospitals registered dietitian nutritionist Jennifer Miavitz, MS, RDN, breaks down the differences between the varieties of cow’s milk, current dietary recommendations and factors to consider when browsing the dairy aisle.

The Difference Between Whole Milk and Low-Fat Options

“The primary differences are the fat content and caloric density, which can also result in taste differences,” says Miavitz. Each 8-ounce serving of milk contains:

Whole milk (full fat): 150 calories, 8 grams total fat and 5 g saturated fat
Reduced-fat milk (2 percent): 120 calories and 5 g total fat/3g saturated fat.
Low-fat milk (1 percent): 100 calories and 2 g total fat/1g saturated fat.
Nonfat milk (skim): 80 calories and 0 g total fat.

There are no other nutritional differences between the four types of cow’s milk, says Miavitz. Protein and carbohydrate content is the same (8 grams and 12 grams per serving respectively). Likewise, calcium, potassium, vitamin D and vitamin A contents are essentially the same. Most milks are fortified with vitamin D regardless of the milk’s fat content. Reduced-, low- and no-fat milk are also fortified with vitamin A since the nutrient is lost during the process to reduce fat content.

The Research Behind Saturated Fat and Milk Consumption

Recommendations to consume low-fat instead of whole milk products are intended to reduce the risk of too much saturated fat in our diets, says Miavitz. For decades, research has shown that higher saturated fat intakes can raise your LDL (“bad”) cholesterol and increase your risk of cardiovascular disease, including heart attack and stroke.

Additionally, there is evidence linking saturated fat with a higher risk of some cancers, including lung, breast and colon cancers. The rising rate of obesity has also informed recommendations for lower fat intake.

Recent evidence suggests that saturated fat intake from dairy products may not necessarily raise the risk of heart disease. However, experts continue to recommend limiting saturated fat intake to 10 percent or less of your total daily caloric intake. Miavitz notes that more than 60 percent of the total fat content in whole milk is from saturated fat, which is considered very high.

What Do Diet Experts Recommend?

The Academy of Nutrition and Dietetics recommends both low-fat and nonfat milk and dairy products for healthy adults and children over 24 months. The amount of dairy you should consume depends on factors such as age, height and weight, physical activity level and pregnancy.

The current guidelines for children and adults are:

0-12 months: Breastmilk and/or infant formula only.
12-24 months: Full-fat milk or fortified milk alternative products (including lactose-free milk and fortified soy milk or yogurt).
24 months and older: Low-fat or nonfat milk or fortified milk alternative products.

The higher fat and calorie content of whole milk may be beneficial for some older children or adults with certain medical conditions, such as individuals who are underweight, struggling with significant weight loss or have cystic fibrosis.

The Bottom Line

Miavitz says that first and foremost, you should follow your physician’s recommendations for saturated fat and dairy consumption.

“Dairy products contain many essential nutrients and can absolutely be part of a healthy diet, but you also need to consider the risks of consuming too much saturated fat,” says Miavitz. “Look at your diet as a whole and your other sources of saturated fat to help you make an informed decision about your dairy consumption, and talk to your doctor if you have questions about your individual risk.”