Whole milk is milk that hasn’t had any of its butterfat removed. To be considered “whole,” milk must contain at least 3.25% milk fat by weight.

Milk is high in several nutrients, including protein, calcium, and vitamin B12. Drinking milk can improve your nutrient intake and may protect bone health, reduce disease risk, and support weight management.

Drinking whole milk may reduce your risk of common diseases like heart disease, colorectal cancer, and obesity.

A research review found that drinking 1 cup of milk daily–including whole milk–was associated with a lower risk of heart disease, stroke, metabolic syndrome, high blood pressure, obesity, colorectal cancer, and osteoporosis (weak and brittle bones).

The nutrients found in milk may protect against these conditions. For example, calcium may protect against colorectal cancer by binding to potentially harmful substances in the gut, like bile acids, preventing them from damaging the gut lining and triggering cancer growth.

Whole milk contains over 400 fatty acids, many of which offer health benefits. Because whole milk has a higher fat content than lower-fat milk, it’s higher in beneficial fatty acids.

Research suggests that milk-derived fatty acids, like C15:0 (pentadecanoic acid) and C17:0 (heptadecanoic acid), may reduce inflammation, stimulate cellular repair, and decrease blood lipid levels—all of which can support heart health.

Whole milk from cows fed grass-based diets contains higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA). Omega-3 fats have powerful anti-inflammatory properties, while CLA may have heart-protective qualities, such as reducing the risk of atherosclerosis (plaque buildup in the arteries).

Whole milk is an excellent source of nutrients needed for healthy bones. One cup of milk covers 23% of the Daily Value (DV) for calcium, a mineral essential for bone mineralization.

Milk also provides protein, phosphorus, and magnesium, all of which play important roles in bone health. Fortified whole milk is a good source of vitamin D, which is needed for calcium absorption.

Adding milk to your diet may prevent bone loss, increase bone density, and reduce the risk of fractures and osteoporosis, a disease that causes weak and brittle bones.

Although whole milk is higher in calories than lower-fat milk products, studies show that drinking whole milk could support weight management.

A recent study found that whole milk intake was linked to lower body weight, smaller waist size, and a reduced risk of obesity.

A research review found that compared to reduced-fat milk, whole milk intake was associated with a 39% lower risk of being overweight or obese in children.

Whole milk may support weight management by slowing digestion, increasing feelings of fullness, and replacing calories from sugar-sweetened beverages. Certain fatty acids in milk, such as CLA and butyric acid, may also reduce calorie intake and increase calorie burning. 

Milk is an excellent source of nutrients. It provides carbohydrates, fat, protein, vitamins, and minerals. One cup of whole milk contains:

• Calories: 149
• Carbohydrates: 11.3 grams (g)
• Total fat: 7.81 g 
• Saturated fat: 4.54 g 
• Unsaturated fat: 1.68 g 
• Cholesterol: 29.3 milligrams (mg)
• Protein: 7.98 g
• Vitamin B12: 1.32 micrograms (mcg), or 55% of the Daily Value (DV)
• Riboflavin (B2): 0.33 mg, or 25.9% of the DV
• Calcium: 300 mg, or 23% of the DV
• Phosphorus: 246 mg, or 19.68% of the DV
• Zinc: 1 mg, or 9% of the DV

How Much Protein Is in Whole Milk?

Whole milk is a good source of protein, providing just under 8 grams per cup. Protein provides the amino acids necessary for muscle building, immune function, creating hormones and neurotransmitters, and many other critical processes.

Milk is a complete protein source that provides all nine essential amino acids, which can only be obtained through the diet. Milk protein consists of about 80% casein and 20% whey proteins, both of which are effective for muscle building.

Vitamins and Minerals

Whole milk is a good source of calcium. In addition to supporting bone health, calcium is necessary for nerve and muscle function, hormone secretion, blood vessel dilation, and more.

One cup of whole milk provides over 50% of the DV for vitamin B12, which is involved in neurological function, metabolism, red blood cell production, and more.

Milk also contains many other vitamins and minerals, including zinc, a mineral required for immune function, cell division, and protein and DNA synthesis.

Though milk isn’t a natural source of vitamin D, most milk sold in the United States is fortified with this nutrient. One cup of fortified whole milk provides 12% of the DV for vitamin D, which promotes calcium absorption, regulates inflammation, supports immune health, and more.

The nutritional content of milk varies depending on factors like the cows’ diets. For example, organic and grass-fed milk contains more antioxidants, such as vitamin E and beta-carotene, which protect against cellular damage and regulate inflammation.

Though whole milk is nutritious and provides several health benefits, it has some downsides. For example, some evidence suggests that drinking milk may increase the risk of certain diseases.

A research review found that high milk consumption was associated with a greater risk of prostate cancer, Parkinson’s disease, and acne. While more research is needed, people at risk of these conditions may want to reduce their milk intake. 

Cow’s milk is also high in lactose, a type of sugar that causes digestive issues in many people.

People with lactose intolerance don’t produce enough lactase, an enzyme needed to break down lactose for absorption. This leads to digestive symptoms, such as diarrhea and gas, after consuming lactose-containing foods like milk. If you have lactose intolerance, you should avoid milk or choose lactose-free milk.

Whole milk is much higher in saturated fat and cholesterol than low-fat milk products. While higher-fat foods generally aren’t a concern for most people, those with certain health conditions may want to stick to low-fat dairy products.

For example, people with familial hypercholesterolemia, a genetic condition that causes high levels of low-density lipoprotein (LDL, or “bad”) cholesterol, need to limit their intake of cholesterol-rich foods, like whole milk.

Milk also isn’t suitable for people following certain dietary patterns, like vegan and paleo diets. 

Whole milk has a thicker texture and creamier taste than low-fat milk products.

Here are a few ways to enjoy whole milk:

• Add whole milk to smoothies and protein shakes
• Drink whole milk for a post-workout snack.
• Enjoy whole milk in breakfast dishes like cereal and oatmeal
• Use whole milk when baking cakes, pies, and cookies
• Add a splash of whole milk to your morning coffee or tea
• Mix whole milk into soups and sauces for added creaminess

When shopping for whole milk, it’s best to avoid sugar-sweetened products, like chocolate milk, which can contain high levels of added sugar. 

All whole milk products are nutritious, but organic and grass-fed whole milk contains higher levels of certain nutrients, like omega-3s and beta-carotene. Organic and pasture-raised dairy systems also improve dairy cow welfare by allowing the animals space to perform natural behaviors and reducing boredom.

Whole milk is a high-fat dairy product that provides protein, vitamins, minerals, and fatty acids. It may reduce the risk of health conditions like heart disease and colorectal cancer.

While whole milk offers health benefits, it’s not a good choice for people who need to avoid high-fat foods and lactose.

Some research suggests that drinking whole milk may increase the risk of conditions like acne and prostate cancer, but more studies are needed.