Whole Milk Is Having a Moment—But Is It Actually Good for You?

For decades, many American households have avoided whole milk, consigning it to the occasional coffee or dessert—but this dairy food may be poised for a creamy comeback.

Social media is abuzz with content championing whole milk. TikTok boasts 4.3 million posts with the tag “whole milk nutrition,” with health professionals and influencers alike touting its benefits as a whole food.

Even in schools, a demand for whole milk is gaining steam. Though American schools have been required to serve skim and low-fat milk since 2012, several federal bills have been introduced to return whole milk to school cafeteria offerings.

With all the momentum around full-fat dairy, it’s worth a closer look: Is switching to whole milk really a healthy choice or just another food fad? Here’s what to know.

The preferred milk fat level in the U.S. has been something of a rollercoaster. Before World War II, whole milk was Americans’ milk of choice. (Though skim milk existed, it was not sold in stores; it was either discarded or fed to livestock.) As nutrition science progressed, however, it became increasingly clear that too much fat—especially the saturated kind found in whole milk, which can raise “bad” LDL cholesterol—could be problematic for health.

“Over the years, there was a focus on cutting out fat to help with weight loss and decrease the risk of heart disease,” Toby Amidor, MS, RD, a registered dietitian and cookbook author, told Health. “Milk and dairy foods were put into this category. As such, many people opted for nonfat products and steered clear of full-fat dairy products.” 

Since 1985, the Dietary Guidelines for Americans have suggested low- and nonfat milk and dairy products for most people’s daily consumption.

However, the American Academy of Pediatrics says that the high fat content in whole milk helps young children grow and recommends it for children between the ages of one and two.

While whole milk was once considered detrimental to heart health, newer research has shown that not all saturated fats pose the same direct health risks.

“Emerging research results show that dairy foods, even whole-fat dairy foods, are not linked to a higher risk for heart disease,” Lauren Peña, MS, RDN, manager of nutrition and sustainability for the Dairy Council of Arizona, told Health.

At the same time, a new understanding of the downsides of food processing has cast whole milk in a more positive light. “I think consumers are starting to become more aware of nutrition labels, and they are looking for items that are less processed and have more protein,” Peña said.

Whole milk’s nutritional composition differentiates it from lower-fat dairy in some positive ways. Though on paper, there’s not a lot of nutritional difference between whole and reduced-fat milk (other than fat content), whole milk’s ratio of nutrients may be more than the sum of its parts.

“Whole milk’s balanced composition of nutrients, fats, and proteins may provide benefits that reduced-fat milks do not fully replicate,” nutrition expert Lauren Manaker, MS, RDN, told Health. “The concept of the ‘whole food matrix’ emphasizes that nutrients in whole milk work together synergistically, which could enhance nutrient absorption and overall health benefits.”

Whole milk may be higher in calories than lower-fat milk products, but Manaker said that its higher fat content may contribute to satiety and help manage hunger better than reduced-fat options. A 2024 study, for example, found that whole milk intake was associated with lower body weight and body mass index.

And, according to other research from 2024, replacing whole milk with a reduced-fat variety could lead to poorer nutrient intake across the diet as a whole. Because reduced-fat milk isn’t as filling, people who drink it may reach for other, less nutrient-dense foods to fill in satiation gaps.

Meanwhile, whole-fat milk could offer benefits for specific health conditions. “There may be some protective effects of whole-fat dairy against type 2 diabetes and cardiovascular disease,” family dietitian Qianzhi Zhang, PhD, RD, told Health. However, she noted that more well-designed long-term studies are needed to fully understand the role of whole-fat dairy in developing these conditions.

Even with these potential bonuses, though, whole milk can have some downsides, especially if consumed in excess. 

One review, for example, linked whole milk—but not low-fat milk—consumption to an increased risk of death from cancer. For each 200 grams (nearly a cup) of milk consumed daily, the chances rose by 12%. 

Additionally, research into whether—or how much—whole-fat dairy may contribute to heart disease is ongoing and not completely settled. In the meantime, the American Heart Association still recommends aiming for less than 6% of total daily calories from saturated fat (about 13 grams or less of saturated fat per day if consuming 2,000 calories).

Finally, Amidor said whole milk could lead to weight gain. Because most Americans still consume too many total calories and too much fat, sticking to nonfat milk could be a good choice for some people.

“Drinking numerous cups of whole milk can add calories, which should either be accounted for in the calorie intake for the day or balanced with other milk and dairy foods with [fewer] calories,” Amidor said.

Ultimately, experts say that whole milk can have a place in a healthy diet, as can reduced-fat and skim. Considering your unique circumstances and health goals can help you make the choice that’s right for you.

“Based on the current evidence, it is really hard to say which type of milk is the best,” Jiang said. “We have found both increased and reduced risks associated with whole milk when it comes to different health outcomes.”