Which One Is Better for Heart Health?

For decades, nutrition guidelines have favored low- or fat-free dairy over whole milk, which is high in unhealthy saturated fat.

Full-fat dairy was removed from schools in 2012, but now, Health Secretary Robert F. Kennedy Jr. wants to bring it back to school cafeterias. The Make America Healthy Again report says that whole milk is a rich source of calcium, vitamin D, and fatty acids.

Is whole milk healthier than skim milk? Here’s what the science says.

Milk Has No Significant Impact on Heart Health

Diets high in saturated fat can raise LDL (“bad”) cholesterol, which contributes to heart disease and stroke.

One cup of whole milk contains 5 grams of saturated fat, while the same amount of skim milk has none. For a 2,000-calorie diet, the recommendation is to aim for no more than 13 grams of saturated fat per day. Many people skip whole milk to avoid its high saturated fat content.

However, recent research suggests that dairy—regardless of its fat content—has no positive or negative impact on heart disease risk.

“Whole milk isn’t better than low-fat milk—it’s simply not as dangerous as other forms of saturated fat in the diet and often can provide other health benefits,” Bethany Doerfler, MS, RDN, a senior clinical research dietitian at the Digestive Health Institute at Northwestern Medicine, told Verywell in an email.

Not All Saturated Fats Are Created Equal

Saturated fats show up in many foods, including bacon, steak, French fries, ice cream, butter, cheese, and coconut oil. While they’re often grouped together, not all saturated fats affect the body in the same way.

“Dairy includes short- and medium-chain fatty acids, which are not common in the saturated fats found in meats,” Caroline West Passerrello, EdD, RDN, LDN, a Pittsburgh-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told Verywell in an email.

In contrast, long-chain saturated fatty acids, which are common in processed and fatty meats, may have a stronger association with heart problems than the types of fatty acids typically found in milk and dairy products.

“Emerging evidence suggests full-fat dairy foods like milk, yogurt, and cheese do not increase cardiovascular disease risk to the same extent as butter and fatty meats,” Passerrello added.

Whole Milk Packs More Calories than Low-Fat Milk

Another reason people may opt for low-fat over whole milk: calorie content. One cup of whole milk has 149 calories, but a cup of skim milk only has 91 calories.

“Full-fat dairy will provide more calories, typically 40-50 more per serving. Some patients need to be mindful of how a full-fat dairy food consumed multiple times over the day will contribute to their total calorie intake,” Doerfler said.

Other than the amount of calories and fat, whole and low-fat milk are nutritionally similar. Both have the same amount of calcium, protein, and other key nutrients, Doerfler added.

You will get 300 mg of calcium and 8 g of protein from a cup of either whole or skim milk.

Choosing Between Whole and Low-Fat Milk

Deciding between whole milk and low-fat milk may come down to caloric goals or taste preferences.

Think about your entire dietary pattern. Fit in the full-fat dairy you really enjoy and limit other high-calorie foods, Doerfler said.

“Remember that dairy products have other nutrients like protein, calcium, and phosphorus, which help regulate blood pressure, and including dairy as part of your dietary pattern offers a range of health benefits,” Doerfler added.

If you decide to limit saturated fats from full-fat dairy products, make sure to replace these fats with unsaturated fats, like olive oil, seafood, avocados, and pumpkin seeds. Studies have shown that this swap is key to reducing heart disease risk.