Milk Calories and Nutrition Facts: Is Whole Milk, 2%, or Plant-Based Milk Better For You?

​​Going to the grocery store? You will likely see milk in most Americans' grocery carts, as it is a staple in households across the country. Even though milk contains many essential vitamins and minerals and protein, 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 confusing to decide on one. 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 four main cow’s milk varieties: 

• Whole (full-fat)

• Skim (non-fat or fat-free)

• 1%

• 2%

The percentage of milk fat listed on the carton of milk indicates the amount of fat in the milk by weight. You can see the different types of milk fat percentage — which ranges from 3.5% in whole milk to 0% in skim milk — in the chart below. The chart also breaks down some of the nutrition content for 1 cup (8 oz) of the 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 (~8 g) and carbohydrates (~12 g).

The nutrient breakdown of milk

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

• Calcium

• Protein

• Vitamin D

• Potassium

• Phosphorus

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Milk also contains several other important nutrients, including:

• Riboflavin/vitamin B2, 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

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.

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

Who should drink which type of milk? 

The 2020-2025 Dietary Guidelines for Americans recommend including either fat-free or low-fat milk as part of a healthy dietary pattern. 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 HDL or “good cholesterol” more than skim milk. 

According to the CDC, children over the age of 12 months can drink plain full-fat cow's milk as it can be a good source of fat. 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 variety like (skim milk or 1%) which provides 80-100 calories per cup. Similarly, if you need to watch total fat or saturated fat intake you may also benefit from drinking lower-fat varieties.

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

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

Does the amount of milk fat contribute to any diseases? 

There is a lot of controversy around whether consuming dietary fat is good for your health. Research shows that milk fat does not increase the risk for CVD. Studies also show that milk fat is associated with a lower risk of Type 2 diabetes. It turns out, the fat source may make the most 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.

There is still much research 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 maintain a healthy weight with a balanced diet that includes milk fat. Speak with your healthcare team to determine the best dairy option for you.

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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:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in 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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