For most people, milk is a nutritious, affordable food. A 250 ml glass of semi-skimmed (2%) milk provides about 8 g of protein, around 300 mg of calcium (over 40% of the 700 mg a day adults need, according to the NHS), plus iodine, vitamin B12, riboflavin and potassium. Milk and dairy foods are part of a balanced diet in most national guidelines. That said, milk isn’t essential: people who are lactose intolerant, allergic or who choose not to drink it can get these nutrients from other foods and fortified plant milks. Raw (unpasteurized) milk carries a risk of serious food poisoning and is best avoided.
Milk nutrition
Per 250 ml glass (about 258 g), from USDA FoodData Central:
| Nutrient | Whole (3.25%) | Semi-skimmed (2%) | Skimmed (nonfat) |
|---|---|---|---|
| Calories | 157 kcal | 129 kcal | 88 kcal |
| Protein | 8.1 g | 8.5 g | 8.7 g |
| Fat | 8.4 g | 5 g | 0.2 g |
| Saturated fat | 4.8 g | 3.3 g | 0.1 g |
| Carbohydrate (lactose) | 12.4 g | 12.4 g | 12.9 g |
| Calcium | 290 mg | 310 mg | 315 mg |
All types contain similar amounts of protein and calcium; the main difference is fat and calories. The sugar in plain milk is lactose, which doesn’t count as a free sugar. Flavored milks contain added sugar.
Benefits of milk
Protein
Milk protein is high quality, containing all the essential amino acids. It’s a useful source for children, older adults and anyone trying to eat more protein.
Bone health
Calcium, protein, phosphorus and, in fortified milk, vitamin D all support bone health. The NHS describes milk and dairy as good sources of protein and calcium. Weight-bearing exercise, enough vitamin D and not smoking matter just as much for strong bones. Our guide to calcium for kids covers children’s needs.
Iodine and B12
In the UK and many other countries, milk is one of the main sources of iodine, which is needed for thyroid hormones and for a baby’s brain development in pregnancy. Milk also provides vitamin B12, which is important for vegetarians.
Children
Milk is a good drink for children. The NHS recommends whole milk as a main drink from age 1, with semi-skimmed possible from age 2 if the child is eating well, and skimmed milk not before age 5. Our guide to how much children should eat explains portions.
Possible downsides
Lactose intolerance
Many adults worldwide produce less lactase, the enzyme that digests lactose, causing bloating, gas, stomach pain and diarrhea after milk. The NHS explains that many people with lactose intolerance can still have small amounts of milk, and that hard cheese and yogurt are often easier to tolerate. Lactose-free milk is another option.
Milk allergy
Cow’s milk allergy is one of the most common food allergies in babies and young children, and many grow out of it. It’s different from lactose intolerance and needs medical advice.
Saturated fat
Whole milk and full-fat dairy contain saturated fat. If you drink a lot of milk and are watching your cholesterol, semi-skimmed or skimmed milk keeps the protein and calcium with less saturated fat.
Acne
Milk has been linked with acne in some young people, though the evidence is low quality. Our guide to diet and acne explains more.
Raw milk
Some people choose raw milk believing it’s more natural or nutritious, but pasteurization doesn’t meaningfully reduce milk’s nutritional value, and raw milk can carry dangerous bacteria. The US Food and Drug Administration reports that since 1987 there have been more than 140 outbreaks of illness linked to raw milk and raw milk products, involving bacteria such as Listeria, Campylobacter, Salmonella and E. coli. Pregnant women, children, older adults and people with weakened immune systems are at highest risk.
Milk vs plant milks
| Milk | Protein per 250 ml (approx.) | Notes |
|---|---|---|
| Cow’s milk (semi-skimmed) | 8.5 g | Natural source of calcium, iodine, B12 |
| Soy milk (unsweetened) | About 8 g | Closest to cow’s milk for protein |
| Oat milk | 1 to 3 g | Creamy; often sweetened or with added oil |
| Almond milk (unsweetened) | 1 g | Very low in calories and protein |
| Rice milk | Under 1 g | Not suitable for children under 5 |
If you use plant milks, choose unsweetened versions fortified with calcium, vitamin D, B12 and iodine.
Milk and weight
Milk contains calories, so large amounts add up, especially whole milk and milky coffees. But as part of a balanced diet, milk and dairy aren’t linked with weight gain in most people, and the protein in milk helps you feel full. If you’re watching calories, semi-skimmed or skimmed milk gives the same protein and calcium for fewer calories. Flavored milks and milkshakes are a different matter, as they contain added sugar.
Easy ways to include milk
- In porridge or overnight oats for extra protein.
- In smoothies with fruit and oats.
- As a warm drink, such as our golden milk.
- In sauces and soups in place of cream.
- With breakfast cereal that’s low in sugar.
How much milk is healthy?
There’s no single recommended amount. Many national guidelines suggest two to three servings of dairy foods or fortified alternatives a day, where a serving is a glass of milk, a pot of yogurt or a matchbox-sized piece of cheese. The NHS Eatwell Guide recommends choosing lower-fat and lower-sugar options where possible. Our article on whether yogurt is healthy covers another dairy staple.
Common questions
Is skimmed milk healthier than whole milk?
It has fewer calories and less saturated fat but the same protein and calcium. Whole milk is more filling for some people. Both can be part of a healthy diet for adults.
Does milk cause mucus?
There’s no good evidence that milk increases mucus production, although some people feel it coats the throat.
Do adults need to drink milk?
No. Adults can get calcium and protein from other foods, such as yogurt, cheese, fortified plant milks, tofu, canned fish with bones, and leafy greens.
Is milk good after exercise?
Yes. It provides protein, carbohydrate, fluid and electrolytes, making it a good recovery drink.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
