Is Whole Milk Healthier Than Low-Fat Milk? Here’s What Experts Say

For decades, Americans have been told to choose low-fat or fat-free dairy—but whole milk could be making a creamy comeback.

A new report, released Tuesday by the Trump administration, outlined a strategy to improve childhood health. One part of that strategy includes removing restrictions on whole milk sales in schools, which would allow districts to offer full-fat dairy options alongside other reduced-fat options.

With this momentum around full-fat dairy, it’s worth a closer look: Is switching to whole milk really a healthier choice than reduced-fat milk? Here’s what to know.

Since 1985, the Dietary Guidelines for Americans have suggested low- and nonfat milk and dairy products for most people’s daily consumption. That’s due to the high fat content in whole milk: a one-cup serving contains about eight grams of fat and 5 grams of saturated fat—the kind that’s often considered an “unhealthy fat.”

“Over the years, there was a focus on cutting out fat to help with weight loss and decrease the risk of heart disease,” Toby Amidor, MS, RD, a registered dietitian and cookbook author, told Health.

But newer research has shown that not all saturated fats pose the same direct health risks.

“Emerging research results show that dairy foods, even whole-fat dairy foods, are not linked to a higher risk for heart disease,” Lauren Peña, MS, RDN, manager of nutrition and sustainability for the Dairy Council of Arizona, told Health.

Whole milk’s nutritional composition differentiates it from lower-fat dairy in some positive ways. Though on paper, there’s not a huge difference between whole and reduced-fat milk (other than fat content), whole milk’s ratio of nutrients may be more than the sum of its parts.

“Whole milk’s balanced composition of nutrients, fats, and proteins may provide benefits that reduced-fat milks do not fully replicate,” nutrition expert Lauren Manaker, MS, RDN, told Health. “The concept of the ‘whole food matrix’ emphasizes that nutrients in whole milk work together synergistically, which could enhance nutrient absorption and overall health benefits.”

Whole milk may be higher in calories than lower-fat milk products, but its higher fat content may contribute to satiety and help manage hunger better than reduced-fat options. A 2024 study, for example, found that whole milk intake was associated with lower body weight and body mass index.

According to other research from 2024, replacing whole milk with a reduced-fat variety could lead to poorer nutrient intake across the diet as a whole. Because reduced-fat milk isn’t as filling, people who drink it may reach for other, less nutrient-dense foods to fill in satiation gaps.

Meanwhile, whole-fat milk could offer benefits for specific health conditions. “There may be some protective effects of whole-fat dairy against type 2 diabetes and cardiovascular disease,” family dietitian Qianzhi Jiang, PhD, RD, told Health. However, she noted that more well-designed long-term studies are needed to fully understand the role of whole-fat dairy in developing these conditions.

Even with these potential bonuses, though, whole milk can have some downsides, especially if consumed in excess. 

One review, for example, linked whole milk—but not low-fat milk—consumption to an increased risk of death from cancer. For each 200 grams (nearly a cup) of milk consumed daily, the chances rose by 12%. 

Additionally, research into whether—or how much—whole-fat dairy may contribute to heart disease is ongoing and not completely settled. In the meantime, the American Heart Association still recommends aiming for less than 6% of total daily calories from saturated fat (about 13 grams or less of saturated fat per day if consuming 2,000 calories).

Finally, Amidor said whole milk could lead to weight gain. Because most Americans still consume too many total calories and too much fat, sticking to nonfat milk could be a good choice for some people.

“Drinking numerous cups of whole milk can add calories, which should either be accounted for in the calorie intake for the day or balanced with other milk and dairy foods with [fewer] calories,” Amidor said.

Ultimately, experts say that whole milk can have a place in a healthy diet, as can reduced-fat and skim. Considering your unique circumstances and health goals can help you make the choice that’s right for you.

“Based on the current evidence, it is really hard to say which type of milk is the best,” Jiang said. “We have found both increased and reduced risks associated with whole milk when it comes to different health outcomes.”