Soy, oat, skimmed, low-fat, and more. From dairy to plant-based, there seem to be endless milk options for your breakfast cereal, each with its own benefits and drawbacks. Health and Human Services Secretary Robert F. Kennedy, Jr expressed intentions to revise the U.S. Dietary Guidelines for Americans dairy recommendations. This announcement has raised questions among consumers as well as nutrition professionals about the pros and cons of whole milk.
Sapna Batheja, a dietary behavior expert and associate professor in the Department of Food and Nutrition Studies, breaks down the facts about milk.
How is whole milk different from other dairy milks?
Whole milk contains about 3.25% milkfat, making it higher in calories and fat than reduced-fat (2%), low-fat (1%), or fat-free (skim) milk. To put this into perspective, a cup of whole milk contains about eight grams of fat, which is roughly equivalent to one tablespoon of peanut butter. Nutritionally, all dairy milks provide similar amounts of protein, calcium, vitamin D, and potassium, but the fat content, and therefore calorie content, is what mainly distinguishes them.
Are certain milk products healthier than others?
The “healthiest” choice depends on individual needs—such as age, heart health, weight goals, or dietary restrictions.
For most adults, low-fat or fat-free dairy is recommended to limit unhealthy saturated fat while still getting essential nutrients. For children under two, whole milk is generally recommended for brain development, unless otherwise directed by a health care provider. For those who are lactose intolerant, lactose-free milk or plant milks fortified with vitamins and nutrients (like soy milk) are good alternatives.
Is whole milk healthy?
Research on the health of whole milk shows mixed findings.
Whole milk is higher in unhealthy saturated fat, which may raise (low-density lipoprotein) LDL cholesterol, the “bad” form of cholesterol. LDL cholesterol is a known risk factor for heart disease for some people.
However, some studies suggest that dairy fat may not be as harmful as once thought, and whole milk could have no effect or even protective effects on digestive health and weight management in certain populations. Whole milk provides protein, calcium, phosphorus, and vitamins A and D, which are important for bone health and overall nutrition.
How does whole milk compare to plant-based alternatives (oat, almond, soy, etc.)?
There are four distinct differences between dairy milks and plant or nut milks.
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Protein: Cow’s milk has about 8 grams of protein per cup. Soy milk is most comparable, while almond, oat, and rice milks typically have much less protein (1–4 grams per cup).
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Nutrients: Many plant milks are fortified, meaning they have nutrients such as calcium and vitamin D added to them, but levels can vary. Whole milk naturally contains calcium and vitamin D.
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Fat and Calories: Oat milk is usually closer in calories to whole milk but with more carbs; almond milk tends to be lower in calories and fat.
Plant milks are naturally lactose-free and can be good options for people with lactose intolerance or those following vegan diets.
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MEDIA INQUIRIES: For reporters who wish to speak to Sapna Batheja about whole milk and other nutritional subjects, please contact media contact Michelle Thompson at mthomp7@gmu.edu.
Sapna Batheja is an associate professor in the George Mason University College of Public Health Department of Food and Nutrition Studies. Batheja’s research interests are how to leverage technology to create dietary behavior changes and impact overweight and obesity. As a Registered Dietitian, Batheja has had extensive experience in a variety of DC-based community settings, including schools, policy, and grant management. Before coming to George Mason, Batheja was an Assistant Professor and Clinical Coordinator for the Coordinated Program in Dietetics at Howard University.
About George Mason University
George Mason University is Virginia’s largest public research university. Located near Washington, D.C., Mason enrolls more than 40,000 students from 130 countries and all 50 states. Mason has grown rapidly over the past half-century and is recognized for its innovation and entrepreneurship, remarkable diversity, and commitment to accessibility. In 2023, the university launched Mason Now: Power the Possible, a one-billion-dollar comprehensive campaign to support student success, research, innovation, community, and stewardship. Learn more at gmu.edu.
About College of Public Health at George Mason University
The College of Public Health at George Mason University is the first College of Public Health in Virginia and a national leader in inclusive, interprofessional, public health research, education, and practice. The college is comprised of public health disciplines, health administration and policy, informatics, nursing, nutrition, and social work. The college offers a distinct array of degrees to support research and training of professionals dedicated to ensuring health and well-being for all. The college’s transdisciplinary research seeks to understand the many factors that influence the public’s health and well-being throughout the lifespan.
Thumbnail photo by Eiliv Aceron via unsplash.