Instant overview
- There is no single healthiest milk — the best choice depends on your individual goals, dietary needs, and preferences.
- Whole (full-cream) milk is highest in calories (64kcal per 100ml) but contains more fat-soluble vitamins A and E; skimmed (non-fat) milk is lowest in fat (0.1g per 100ml) but lacks these fat-soluble 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 per 100ml.
- Plant-based milks such as almond (13kcal) and soya (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 (full-cream) milk contains more fat-soluble vitamins, skimmed (non-fat) milk is lowest in calories and fat, and low-fat (semi-skimmed) milk sits between the two. Plant-based alternatives such as soya, almond, and lactose-free milk offer excellent options for those with lactose intolerance or specific dietary preferences.
Types of milk compared: at a glance
| Milk type | Calories (per 100ml) | Fat | Protein | Carbs | Calcium |
|---|---|---|---|---|---|
| Skimmed (non-fat) milk | 35kcal | 0.1g | 3.4g | 5.0g | 124mg |
| Low-fat (semi-skimmed) milk | 50kcal | 1.8g | 3.6g | 4.8g | 124mg |
| Whole (full-cream) milk | 64kcal | 3.6g | 3.2g | 4.7g | 124mg |
| Soya milk | 39kcal | 1.8g | 3.0g | 2.5g | 120mg |
| Lactose-free low-fat milk | 40kcal | 1.5g | 3.6g | 3.0g | 124mg |
| Coconut milk beverage | 20kcal | 0.9g | 0.1g | 2.7g | 120mg |
| Almond milk | 13kcal | 1.1g | 0.4g | Nil | 120mg |
Jump to:
Which milk is best?
There are plenty of debates surrounding which milk is best for you regarding weight, health, and fitness goals. Most people assume that skimmed or non-fat milk is best because it has the least amount of fat compared to low-fat and full-cream options. While it is lower in fat and maintains high calcium levels, research suggests that the saturated fat in dairy milk may not pose the cardiac risks once assumed. Furthermore, by drinking skimmed milk, you may miss out on essential fat-soluble vitamins like A and E.
Low-fat (semi-skimmed) milk is low enough in fat to fit into most reduced-calorie plans, but it also contains lower levels of fat-soluble vitamins compared to full-cream milk. If choosing lower-fat dairy options, ensuring you obtain fat-soluble vitamins from other dietary sources is recommended.
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 consume dairy or not, there are many ways to ensure you get sufficient calcium in your diet. Non-dairy sources such as salmon, green leafy vegetables, seeds, and fortified products can help meet your daily needs. But what if you cannot digest cow's milk, have a lactose intolerance, or choose not to consume animal products?
Cow's milk
Cow's milk is a natural product rich in key macronutrients, including high-quality protein, and is an excellent source of calcium. Organic cow's milk often contains higher levels of healthy omega-3 fatty acids and comes from cows raised without routine exposure to antibiotics or synthetic pesticides.
Lactose-free cow's milk
This is natural cow's milk that has been treated to remove lactose by introducing lactase enzymes. It contains the exact same nutrient profile, protein content, and calcium levels as regular milk, making it an ideal choice for anyone with lactose sensitivity who still enjoys the taste and nutritional profile of dairy.
Soya milk
Soya milk is comparable in protein content to cow's milk while being lower in saturated fat. Soya-based products are ideal for individuals managing cholesterol levels. This option is well-suited for those who are lactose intolerant and want a nutrient-dense, lower-fat plant alternative. Soya milk is naturally rich in protein, vitamins, minerals, and insoluble fibre.
Almond milk
Made from ground almonds and water, almond milk is typically fortified with key vitamins and minerals, including vitamin D and vitamin B12. It is a popular choice for vegans and those avoiding dairy. It has a subtle nut flavour and is available in both sweetened and unsweetened varieties.
The nutritional profile varies significantly across different types of milk. Unsweetened almond milk is the lowest in overall calories; however, like coconut milk, it contains minimal protein per serving. When deciding which milk best suits your goals, consider your overall daily macronutrient target. Notably, calcium levels across both dairy milk and fortified plant alternatives remain largely comparable per 100ml.
Milk nutritional values per 100ml
| Milk type | Calories | Fat | Protein | Carbohydrates | Calcium |
|---|---|---|---|---|---|
| Skimmed (non-fat) milk | 35kcal | 0.1g | 3.4g | 5.0g | 124mg |
| Low-fat (semi-skimmed) milk | 50kcal | 1.8g | 3.6g | 4.8g | 124mg |
| Whole (full-cream) milk | 64kcal | 3.6g | 3.2g | 4.7g | 124mg |
| Almond milk | 13kcal | 1.1g | 0.4g | Nil | 120mg |
| Coconut milk beverage | 20kcal | 0.9g | 0.1g | 2.7g | 120mg |
| Soya 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 and young children
Public health and pediatric guidelines recommend exclusive breastfeeding for the first six months of life, after which breastfeeding can continue alongside the introduction of solid foods. After a child's first birthday, full-cream (whole) cow's milk can be introduced as a main drink. Low-fat or semi-skimmed milk can be offered after two years of age — provided the child is growing and developing normally.
Overall, every form of milk offers distinct advantages. There is no single correct choice for everyone. The key factor is evaluating your personal nutritional needs, taste preferences, and digestive tolerance to ensure your overall diet remains balanced and meets your total energy, protein, and micronutrient requirements.
Frequently asked questions
What is the difference between skimmed (non-fat) and low-fat (semi-skimmed) milk?
The primary difference is fat content: low-fat (semi-skimmed) milk contains around 1.8g of fat per 100ml, while skimmed (non-fat) milk contains just 0.1g. Both provide similar calcium and protein levels, but skimmed milk contains lower levels of fat-soluble vitamins due to the removal of milk fat.
Which milks are lactose free?
Plant-based milks such as soya, almond, and coconut milk are naturally lactose free. Lactose-free cow's milk varieties are also available, which have had the lactose removed and lactase enzymes added while preserving the protein and calcium profile of traditional dairy.
Which milk is best for babies and young children?
Pediatric guidelines recommend exclusive breastfeeding for the first six months. Whole (full-cream) milk can be introduced after 12 months of age. Low-fat or semi-skimmed milk may be introduced after two years of age, provided the child's growth is progressing as expected.
Is skimmed milk healthier than whole milk?
Neither is inherently superior; both serve different nutritional needs. Skimmed milk is lower in calories and fat, making it useful for managing calorie intake. Whole (full-cream) milk provides higher levels of fat-soluble vitamins A and E. The ideal choice depends on your overall dietary goals.
Does almond milk contain as much protein as cow's milk?
No. Almond milk contains only 0.4g of protein per 100ml, compared to 3.2g–3.6g in cow's milk and 3.0g in soya milk. Individuals relying on almond milk as a primary beverage should ensure they obtain adequate protein from other dietary sources.
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.
