Whole, Low-Fat or Skim Milk: Which Is Healthier?

When it comes to picking out milk at the store, you’ve got choices. So, you might ask: Which is the healthiest from-the-cow milk? Is it whole milk, skim milk or one of the reduced-fat options (2% and 1% milk)?

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We asked registered dietitian Julia Zumpano, RD, LD, to break down the differences in the dairy aisle.

Whole milk vs. low-fat milk vs. skim milk

Two main factors — fat content and calories — separate whole milk, low-fat milk (2% and 1%) and skim milk. But what does that really mean when you pour yourself a glass? Let’s take a closer look.

The fat content in milk refers to how much of the milk is made up of milk fat, explains Zumpano. That number is usually expressed as a percentage of milk fat by weight. Here’s how your choices compare.

Whole milk contains about 3.25% (or more) milk fat.
Low-fat milk has some of that fat removed, so it usually contains either 1% or 2% fat.
Skim milk has almost all the fat removed and contains about 0.5% fat.

As fat content drops, so do the calories. Whole milk has nearly double the calories of skim (152 to 84). The 1% and 2% options fall between skim and whole at 106 and 122 calories.

Higher fat content typically leads to a creamier taste. As fat content goes down, milk typically becomes thinner and less creamy. (That’s why there’s a noticeable difference between whole and skim milk.)

Differences in calories and fat between whole, skim and low-fat cow milk

Is one type of milk healthier?

There’s a reason dairy milk is considered a dietary staple: It’s a nutritional powerhouse — and that holds no matter which kind of milk you pour into a glass.

“They all have roughly the same amount of calcium, protein and other essential nutrients that make milk such a healthy choice,” explains Zumpano. “You’re not missing out on any of the good stuff if you drink one versus another.”

As far as the differences in fat content, it’s something to be mindful of if you consume a large amount of milk. That’s because milk (particularly whole milk) can contain a large amount of saturated fat.

A diet high in saturated fat brings an increased risk of:

High levels of “bad” cholesterol
Heart disease
Weight gain
Type 2 diabetes
Inflammation

“Your intake of saturated fat can really add up with whole milk or even 2%,” she adds.

But saturated fat in milk is not automatically “bad” in every situation either. Recent studies investigating the effect of dairy fats on cardiovascular disease risk found no correlation. In fact, in some cases, full-fat dairy in moderation even seemed beneficial.

Deciding which milk to choose

In general, Zumpano says she suggests drinking reduced-fat milk if that’s how you choose to get your dairy. Dietary guidelines typically recommend getting three servings of dairy products per day.

“By drinking lower-fat milk, you can save yourself some fat and calories while still getting all of the nutritional benefits,” she emphasizes. “Cutting out all of the fat with skim may not be necessary, as a little fat content can be satiating and enhance taste.”

But there can be exceptions from those who lean toward whole milk. As an example, children younger than age 2 benefit from the fat found in whole milk for brain growth and development.

You may have your own reasons for choosing whole milk over other options, too. In those cases, the key becomes moderation and adjusting the rest of your diet to make room for the extra fat and calories.

“There’s not one answer that fits all,” says Zumpano. “But to make the best choice for you, it’s important to understand what the differences are between the different types of milk and what that means for your body.”