Milk’s role in a balanced, healthy diet
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EmailChoosing the right type of milk for you.
Milk is having a moment. Recent updates to the Dietary Guidelines for Americans encouraging full-fat, no-added sugar dairy and the passage of the Whole Milk for Healthy Kids Act, have sparked new conversations about dairy and the role different types of milk can play in a healthy eating pattern. For many consumers, this raises the question: what is the difference between the types of cow milk available at the store?
Milk and dairy products are nutrient-dense foods. Cow’s milk is a leading source of calcium in the American diet. One 8-ounce cup provides about 25% of the recommended daily calcium for both children and adults and contributes to the daily recommended goal of getting a total of three servings of dairy. Milk also provides other important nutrients including protein, potassium and vitamins A and D.
Common varieties of cow’s milk include:
- Whole milk
- Reduced-fat (2%) milk
- Low-fat (1%) milk
- Fat-free or skim milk
A glance at how milk options compare
The main differences between these types of milk come down to fat content, calories and taste. Fat content affects total calories and saturated fat per cup, while the amount of protein and most vitamins and minerals stay nearly the same. The guidance with the 2025-2030 Dietary Guidelines on saturated fat has not changed: keep consumption under 10% of your daily calories.
For someone eating 2,000 calories a day, that means no more than about 20 grams of saturated fat per day. Flavored milks like chocolate or strawberry contain added sugar, but they still provide many of the same nutrients as plain milk. This chart helps to highlight some nutrient similarities and differences between cow milk.
|
Milk type |
Calories |
Total Fat |
Saturated Fat |
Protein |
Calcium |
|
Whole milk |
149 |
7.9g |
4.6g |
8.1 g |
306 mg |
|
Reduced-fat, 2% milk |
122 |
4 |
2.7 |
8.2 |
352 |
|
Low-fat, 1% milk |
106 |
2.3 |
1.4 |
8.3 |
305 |
|
Skim, fat-free milk |
84 |
0.2 |
0.1 |
8.4 |
298 |
|
Chocolate, low-fat 1% |
150 |
12.5 |
1.5 |
8.0 |
300 |
Information for 1 cup or 8 ounces
Sources: USDA Food Data Central
Finding the right milk for your eating pattern
When deciding which type of cow milk to choose, it’s important to consider what option is best for your family’s nutrition needs, preferences and overall eating pattern. If cow’s milk is not a good fit for you or your family, a variety of plant-based milk alternatives are also available.
Choosing low-fat dairy without added sugar provides you and others with all the nutritional benefits that dairy has to offer, such as protein and calcium, while keeping both saturated fat and added sugars low. Flavored milks, like chocolate or strawberries, can still fit into your diet, but they are best enjoyed occasionally because they contain added sugar. Full-fat dairy can also be part of a healthy eating pattern, as long as overall saturated fat intake stays below the recommended limit of 10% of total daily calories or less.
