Instant overview
- There is no single healthiest milk — the best choice depends on your individual goals, dietary needs, and preferences
- Whole milk is highest in calories (64kcal per 100ml) but contains more fat-soluble vitamins A and E; skim is lowest in fat (0.1g per 100ml) but lacks these vitamins
- All three types of cow's milk contain the same amount of calcium (124mg per 100ml); plant-based alternatives are slightly lower at around 120mg
- Plant-based milks such as almond (13kcal) and soy (39kcal) are lower in calories but also significantly lower in protein than cow's milk
There is no single "healthiest" milk — the best choice depends on your individual goals. Whole milk contains more fat-soluble vitamins, skim milk is lowest in calories and fat, and low-fat milk sits between the two. Plant-based alternatives such as soy, almond, and lactose-free milk offer options for those with intolerances or dietary preferences.
Types of milk compared: at a glance
| Milk type | Calories (per 100ml) | Fat | Protein | Carbs | Calcium |
|---|---|---|---|---|---|
| Skim milk | 35kcal | 0.1g | 3.4g | 5.0g | 124mg |
| Low-fat milk | 50kcal | 1.8g | 3.6g | 4.8g | 124mg |
| Whole milk | 64kcal | 3.6g | 3.2g | 4.7g | 124mg |
| Soy milk | 39kcal | 1.8g | 3.0g | 2.5g | 120mg |
| Lactose-free low-fat milk | 40kcal | 1.5g | 3.6g | 3.0g | 124mg |
| Coconut milk | 20kcal | 0.9g | 0.1g | 2.7g | 120mg |
| Almond milk | 13kcal | 1.1g | 0.4g | 0g | 120mg |
Jump to:
- Which milk is best?
- What's best for you?
- Milk nutritional values per 100ml
- Best for babies
- Frequently asked questions
Which milk is best?
There are plenty of debates surrounding which milk is best for you in regards to weight, health, diet, etc. Most people think that skim is the best for you as it has the least amount of fat compared to low-fat and whole milk. While it is lower in fat and higher in calcium compared to whole milk, some research has suggested that the saturated fat in milk may not be a problem in regards to heart health. By drinking skim milk we may be missing out on the fat-soluble vitamins like A and E. Low-fat milk is low enough in fat to be considered "low fat," but it also has lower levels of fat-soluble vitamins compared to whole milk. Ensuring that you get your fat-soluble vitamins from other sources is important.
Fat-soluble vitamin sources
- Vitamin A — carrots, sweet potatoes, broccoli, egg yolks, and fortified milk
- Vitamin D — eggs, fatty fish (salmon, mackerel)
- Vitamin E — spinach, almonds, avocado, olive oil, and butternut squash
- Vitamin K — dark green leafy vegetables
What's best for you?
Whether you choose to drink dairy or not, there are plenty of other ways to ensure that you get enough calcium in your diet. Other options such as salmon, green leafy vegetables, or nuts and seeds can help you meet your needs. But what if you can't drink cow's milk? What if you have a lactose intolerance? What if you just don't like to consume animal products?
Cow's milk
Cow's milk is a natural product that comes from a cow. It's rich in macronutrients including protein and is a great source of calcium. Organic cow's milk contains higher levels of healthy omega-3 fatty acids and is less likely to come from a cow that has been exposed to antibiotics and pesticides.
Lactose-free cow's milk
This is milk from a cow that has then been processed to remove the lactose, and then has the lactase enzymes added. It contains the same nutrients as regular milk. This is ideal for those that are lactose-intolerant.
Soy milk
Soy milk is similar in protein content to cow's milk but is lower in fat. Soy-based products are ideal for those that are trying to manage their cholesterol levels. This type of milk is ideal for those that are lactose intolerant and would like a lower fat option. Soy milk is naturally high in protein, vitamins, minerals, and insoluble fiber.
Almond milk
This is a blend of almonds and spring water; this is then fortified with vitamins and minerals, including D and B12. This is good for those that are vegans and anyone that is avoiding animal products. It has a subtle nutty taste and can come in either sweetened or unsweetened depending on your preferences.
The table below demonstrates the macro/micronutrient variability within the different forms of milk. Overall, almond milk has shown to be the lowest in calories; however, it is one of the lowest options next to coconut milk for protein. When deciding which milk is the best option for you, it's best to consider all the options of milk that are available. The main finding when comparing all the available types of milk together is that the calcium content is practically the same across all of them.
Milk nutritional values per 100ml
| Milk type | Calories | Fat | Protein | Carbohydrates | Calcium |
|---|---|---|---|---|---|
| Skim milk | 35kcal | 0.1g | 3.4g | 5.0g | 124mg |
| Low-fat milk | 50kcal | 1.8g | 3.6g | 4.8g | 124mg |
| Whole milk | 64kcal | 3.6g | 3.2g | 4.7g | 124mg |
| Almond milk | 13kcal | 1.1g | 0.4g | 0g | 120mg |
| Coconut milk | 20kcal | 0.9g | 0.1g | 2.7g | 120mg |
| Soy milk | 39kcal | 1.8g | 3.0g | 2.5g | 120mg |
| Lactose-free low-fat milk | 40kcal | 1.5g | 3.6g | 3.0g | 124mg |
Best for babies
The American Academy of Pediatrics (AAP) and the USDA recommend exclusively breastfeeding your child for the first six months of life, after which you can introduce solid foods while continuing to breastfeed. After a child's first birthday, they can be offered whole milk as a beverage, and low-fat or skim milk can be an option after the age of two — provided the child's growth is progressing normally. Overall, there are many pros and cons to each form of milk that you can drink. When it comes to which one you should drink, there is no right or wrong. Each one has its own health benefits or is better in some ways compared to other options. It is down to you as an individual to look at all the information and the taste of each one to decide which one is best for you. The most important thing regardless of which one that you decide to have is that overall you are getting a well-balanced diet that is meeting not only your energy and protein requirements but also your micronutrients – vitamins and minerals!
Frequently asked questions
What is the difference between skim and low-fat milk?
The main difference is fat content: low-fat milk contains 1.8g of fat per 100ml, while skim milk contains just 0.1g. Both have similar calcium and protein levels, but skim milk is lower in fat-soluble vitamins as a result of its reduced fat content.
Which milks are lactose-free?
Plant-based milks such as soy and almond milk are naturally lactose-free, as are lactose-free cow's milk varieties, which have had the lactose removed and lactase enzymes added. These are ideal for those who are lactose intolerant.
Which milk is best for babies?
The American Academy of Pediatrics (AAP) recommends exclusively breastfeeding babies from 0 to 6 months and notes that whole milk can be offered to children after their first birthday. Low-fat milk is an option after their second birthday, but only if the child's growth is progressing normally.
Is skim milk healthier than whole milk?
No — both have different benefits. Skim milk is lower in calories and fat, making it useful for those managing calorie intake. Whole milk contains more fat-soluble vitamins A and E, which are lost when fat is removed. Neither is objectively healthier; the best choice depends on your individual dietary goals.
Does almond milk have as much protein as cow's milk?
No. Almond milk contains just 0.4g of protein per 100ml, compared to 3.2-3.6g in cow's milk. It is also one of the lowest-calorie options at 13kcal per 100ml. Those relying on almond milk as a protein source should ensure they get adequate protein from other foods.
Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.
Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.
Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.
Find out more about Claire’s experience here.
