How Many Calories in Milk? Whole vs. Low-Fat vs. Skim

Key takeaways:

Cow’s milk is a nutrient-dense beverage that contains many essential vitamins and minerals, including calcium, phosphorus, and vitamin D.
The descriptions listed on the label (whole, skim, 1%, or 2%) refer to the milk’s fat content by weight, which also affects the number of calories.
The best type of milk for you depends on your dietary needs and goals.

Going to the grocery store? You’ll likely see milk in most grocery carts, as it’s a staple in households across the U.S. Milk contains many essential vitamins and minerals and protein. All the same, milk consumption in the U.S. has steadily decreased over the last couple of decades. Part of the reason for this trend is the growing popularity of other milk alternatives, like plant-based milk.

With no shortage of options available, it can be challenging to decide. But looking at milk calories, fat, and other nutrients can help you choose the best option for you and your family.

What are the different cow’s milk varieties?

There are five main cow’s milk varieties:

Whole (full-fat)
2%
1%
Skim (non-fat or fat-free)
Lactose-free milk (fat percentages vary)

The percentage of milk fat listed on the carton of milk indicates the amount of fat in the milk by weight. The chart below shows the different types of milk fat percentage, which ranges from 3.5% in whole milk to 0% in skim milk. The chart also breaks down some of the nutrition content for 1 cup (8 oz) of four major categories of milk.

Total calories, total fat, and saturated fat grams differ between the different types of milk. But the amount of protein and carbohydrates (among other nutrients) remain similar across all varieties of milk. For example, 1 cup of any of these milk varieties will provide the same amount of protein (about 8 g) and carbohydrates (about 12 g).

The nutrient breakdown of milk

Milk is rich in nutrients that are essential for good bone health — particularly to help build and maintain strong bones. These include:

Calcium
Protein
Vitamin D
Potassium
Phosphorus
Magnesium
Vitamin C

Milk also contains several other important nutrients, including:

Vitamin B2 (riboflavin), which plays a major role in energy production and body growth
Vitamin A, which helps promote good vision and a healthy immune system
Vitamin B12, which is needed to keep blood cells and nerves healthy

Which milk is the lowest in calories?

Fat provides more calories per gram than the other macronutrients. Because whole milk has the most fat, it also has the most calories. On the flip side, skim milk is the lowest in calories because all of the fat has been removed.

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This chart will help you easily compare the calories in each type of milk.

Type of milk	Calories in 1 cup
Whole milk	152
2% milk	122
1% milk	106
Skim milk	85
Lactose-free milk	149

What about plant-based milks?

Plant-based milks are a good alternative if you can’t have dairy or choose to avoid it. In general, they provide a similar number of calories as reduced-fat dairy milk. But, with the exception of soy milk, the protein content is much lower in plant-based milks.

In the table below, we detail the nutritional breakdown for 1 cup of some of the most popular types of plant-based milks: soy, oat, and almond.

Milk type	Calories	Total fat	Saturated fat	Protein
Soy milk	105	3.6 g	0.5 g	6.3 g
Oat milk	120	5 g	0.5 g	3 g
Almond milk	39	2.52 g	0.21 g	1 g

Who should drink which type of milk?

The 2020-2025 Dietary Guidelines for Americans recommend including either fat-free or low-fat milk in your diet. But recent evidence suggests that whole milk may not have a significantly different impact on blood fat or glucose. In fact, whole milk was found to increase high-density lipoprotein (HDL) — known as the “good cholesterol” — more than skim milk.

Children over the age of 12 months can drink plain, full-fat cow's milk, as it can be a good source of fat, according to the CDC. If your child has extra body weight, obesity, or other medical conditions like cardiovascular disease (CVD), speak to their healthcare team about what type of milk is best.

Similarly, adults who are watching their calorie intake may be advised to drink a lower-fat milk (skim milk or 1%), which provides 80 to 100 calories per cup. You may also benefit from drinking lower-fat varieties if you’re trying to limit your total fat or saturated fat.

Lactose-free and plant-based milks

If you have lactose intolerance or a dairy allergy, it’s important to avoid regular milk. And if your child is allergic to cow’s milk, it’s best to avoid soy milk. This is because around half of all kids with a dairy milk allergy may also react to soy milk.

There are lactose-free milks that you can buy in whole, skim, and low-fat varieties. The nutritional breakdown for these milks are the same as regular milk. However, they have an added enzyme (lactase) that breaks down all the milk sugar (lactose). You can also opt instead for plant-based milks, which are completely lactose-free.

Does the amount of milk fat contribute to any diseases?

There’s a lot of controversy around whether consuming dietary fat is good for your health. Research shows that milk fat doesn’t increase the risk for CVD. Studies also show that milk fat is associated with a lower risk of Type 2 diabetes. The fat source may make the biggest difference.

Take saturated fats, for example. Saturated fats from dairy have been linked to a decreased risk of heart disease when compared to saturated fat from meat. On the other hand, swapping dairy fat with vegetable fat or polyunsaturated fat has been associated with a lower risk of CVD.

Much more research is needed to see how milk fat affects the body. Keep in mind that many factors — like diet, stress, and exercise — contribute to your health. It’s possible to manage your weight with a balanced diet that includes milk fat. Speak with your healthcare team to determine the best milk option for you.

Frequently asked questions

Yes, milk contains carbohydrates in the form of lactose, a natural sugar. One cup of cow’s milk has about 12 g of carbs. But the exact amount of carbs can vary by type. Lactose-free milk has about the same total carbs. The carb content of plant-based milks — like almond, oat, or soy — depends on the exact ingredients and any added sugars.

Yes, milk contains sugar in the form of lactose, which is a type of carbohydrate. One cup of cow’s milk has about 12 g of natural sugar, regardless of whether it’s whole, low-fat, or skim. Flavored or sweetened milks (like chocolate or vanilla) often have added sugars. Make sure to check the label to see the total sugar content.

The bottom line

Milk contains several vitamins and minerals that are essential for the body. There are different types of milk based on fat content, plus lactose-free options and plant-based milks. Each differs in the amount of total milk fat. Milk fat from cow’s milk may differ between each, but other nutrients are very similar. Plant-based milks are an option for people who follow a vegan diet or those with a dairy allergy or lactose intolerance. Your dietary needs and goals will determine what type of milk best fits your diet.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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