Is Whole Milk Good for You?

MILK TYPE 
FAT CONTENT 
CALORIES 

Whole milk 
8 grams 
152 

2% milk 
4 grams 
122 

1% milk 
2 grams 
106 

Skim milk
0 grams
84

Why full-fat dairy was vilified — and how thinking has shifted

Back in the 1980s and ’90s, full-fat dairy got a bad rap due to its saturated fat content, says Dr. Tyler J. Saunders, DO, IFMCP, a board-certified internal medicine physician focused on longevity and preventive medicine. Among other concerns, a diet high in saturated fat could lead to heart disease.

Emerging research suggests that whole milk may not pose the cardiovascular risks once feared, though. A 2025 study in The American Journal of Clinical Nutrition found no significant differences in cardiovascular risk factors between people who drink full-fat and low-fat milk. The researchers concluded that cutting back on ultra-processed, nutrient-poor foods might be more important for heart health than whether you choose whole or skim milk.

Dr. Saunders concurs. “While high levels of saturated fat in the context of processed foods may be concerning, saturated fats from whole foods like dairy do not appear to cause heart disease,” he says. This shift in understanding has influenced modern dietary fat recommendations.

Is milk good for you?

Milk, including whole milk, provides a complete, high-quality protein and other nutrients that help keep you full, support energy, and assist in muscle repair, says Dr. Angela Holliday-Bell, the board-certified physician and clinical sleep specialist behind The Solution Is Sleep. Those are all good things.

For children, these benefits are especially important. “In the first 1,000 days of life — spanning from conception to two years of age — rapid brain growth depends on key nutrients. Dairy milk provides seven of the 14 nutrients identified by the American Academy of Pediatrics as essential for early brain development, such as protein, iodine, zinc, choline, vitamin B12, selenium, and vitamin A,” Dr. Holliday-Bell explains.

Milk naturally contains electrolytes, making it a surprisingly effective hydration choice. Research even shows that milk can be more hydrating than water or sports drinks due to its balance of protein, carbohydrates, and electrolytes.

Dairy milk is also budget-friendly. Research shows dairy products are the least expensive sources of calcium and vitamin D in the American diet, costing about 25 cents per eight-ounce glass.

Is whole milk even better for you?

In addition to milk’s other nutritional benefits, whole milk may promote satiety, support weight management, and enhance metabolic health, says Dr. Holliday-Bell, as the combination of fat and protein helps you feel full longer.

“Studies in children suggest those who drink whole milk have lower odds of being overweight compared with reduced-fat milk drinkers, and large cohort studies in adults have linked higher dairy-fat intake to a lower risk of type 2 diabetes,” she adds. 

Twiggs notes that regular consumption of whole milk within the context of a calorie-controlled diet may support weight management in children and adults.

How much whole milk can I drink?

Just because experts are reassessing whole milk’s nutritional value, doesn’t mean they’re now recommending unchecked consumption; they still emphasize moderation and quality. Harpreet Pall, MD, chief medical officer and pediatric gastroenterologist at Hackensack Meridian Jersey Shore University Hospital and K. Hovnanian Children’s Hospital in Neptune, New Jersey, recommends plain, pasteurized dairy milk without added sweeteners or flavorings. He mentions that if a child is overweight, their pediatrician might adjust milk recommendations on a case-by-case basis. 

According to the 2020–2025 Dietary Guidelines for Americans, total daily dairy intake recommendations are:

Toddlers (12 to 23 months): 1 2/3 to 2 cupsChildren (2 to 3 years): 2 to 2 1/2 cupsChildren (4 to 8 years): 2 1/2 cupsKids (9 years and older) and adults: 3 cups

Note that the Dietary Guidelines do not specify an exact amount of milk to include in your diet but instead focus on the broader dairy group, which includes milk, yogurt, and cheese. This group, however, excludes “foods made from milk that have little calcium and a high fat content,” such as butter, cream cheese, and sour cream.

For toddlers and young children, Brown recommends offering milk with meals and water in between. Drinking too much milk can crowd out other nutrient-rich foods, especially those high in iron.

How does whole milk compare to plant-based milks?

Plant-based alternatives to dairy milk, like almond or oat milk, differ nutritionally. Most contain only one to two grams of incomplete protein per cup, missing essential amino acids. These plant-based options also often have lengthy ingredient lists, while dairy milk remains simple — just milk, often fortified with vitamin A and D. 

“Even when [plant-based milk is] fortified, the nutrient bioavailability may differ from that of natural dairy,” explains Dr. Saunders. According to Dr. Pall, the addition of sweeteners in plant-based milks, especially those for children, can also offset nutritional gains.

The bottom line on whole milk

Dairy milk of any type provides high-quality protein and 12 other essential nutrients, so experts say it’s a good choice for kids and adults in moderation. Whole milk might even provide additional benefits thanks to the very fat that once made it a pariah among health professionals, so don’t be dismayed if you see the creamy drink on your kids’ lunch menus. Although RFK Jr. may not have expert support on raw milk, the science is on his side when it comes to whole milk.