Enjoying Dairy to its Fullest: The Latest on Whole Milk
Imagine walking through a grocery store toward the back coolers, where you’ll find all the dairy products. You’re looking for the section nestled between the eggs and the creamers, labeled “Milk.” Most days we hardly give the milk section a second glance. We just grab what we need, and we move on, because, well, it’s milk; what’s there to think about? However, today, as you stand before the coolers, you truly begin to look at the common grocery staple.
As you peruse the cooler, you see all different types from plain to chocolate, whole to skim, and all sorts of percentages in between. You’ve probably heard more about whole milk coming back to school cafeterias. What’s the difference between whole and the others? Hasn’t whole milk always been in schools? What does it all mean?
I promise it’s not as complicated as it seems! Let’s break it down so you can go back to grabbing your milk instead of standing in the cooler, staring down the milk gallons.
What are your options?
Every dairy milk brand will offer its own set of milk choices. Typically, brands categorize these choices as “whole,” “2% – reduced fat,” “1% – low fat,” and “skim. This tends to be paired with our unflavored, or plain milk1. Plain milk may even come lactose-free, meaning manufacturers remove the lactose from the milk. This doesn’t change the milk’s nutrition or even the taste; it just means that it can be easier to digest, especially for those who are lactose intolerant! Along with that, there may also be options for flavored milk. This can include flavors such as chocolate, strawberry, or rare fun ones like blueberry! You can also categorize these milks, but they generally come as either whole milk or 1%.
What’s the difference between the categories?
Now that we’ve all heard of whole, 2%, 1%, and skim, but what does that actually mean? The label refers to the amount of fat in the milk! People commonly represent it as a percentage. The percentage lets consumers know how much milkfat is present in the total weight of the milk1. In a nutshell: The 2 in 2% milk refers to the total milkfat, which is 2 % of the total weight of the milk.1 Sounds a little confusing, but think of it this way: Say you have a gallon of 2% milk, which weighs about 8.6 lbs; 2% of that is going to be milkfat, or around 0.172 lbs.
But how does whole milk compare to 2%? In fact, what is whole milk?
Why do we call it “whole” milk?
Whole milk has 3.25% milk fat, which isn’t that much more than 2%. Oftentimes when I tell people this, they say, “Oh. I always thought it must be more because you know, it’s whole.” It’s a common misconception that whole milk must have a high milkfat content since it doesn’t have an outright percentage, and the word “whole” can be confusing. While it does have the highest fat content, it has about 8 grams, vs 2% has 5 grams per serving.2
Over the years, the higher fat content has caused people to become wary of whole milk. It’s been cited as a contributor to cardiovascular and metabolic issues, and obesity. However, in recent years, more studies have emerged disproving that. In a cohort analysis done by the Nurses’ Health Study, it was found that among their participants, there were no significant differences associated with weight regarding their consumption of whole-fat dairy foods, like whole milk, vs their lower-fat counterparts. In fact, weight increases were more notable in the participants who consumed items like chips, sugar-sweetened beverages, and processed meats.3
Along with that, the Prospective Urban Rural Epidemiology (PURE) cohort explored six food groups that were linked to health and longevity: fruits, vegetables, legumes, nuts, fish, and dairy foods among its effectiveness on nearly 245,000 adults from 80 countries, and identified.4 The study ultimately showed that including daily servings of dairy, even whole milk dairy, was linked to reduced risk of cardiovascular disease, strokes, and heart attacks. Consuming more than two servings of dairy per day showed a 26% decrease in risk of death from heart disease.4 These studies showed that independent factors, such as fat content, are not a predictable factor in determining weight gain and overall health. Rather, it is a combination of lifestyle choices and overall pattern of eating that produces changes in one’s physical health.3
Wait, but what does that mean for children? Milk is important for children to consume because it helps promote healthy brains, bodies, and bones.5 A serving of dairy provides seven out of the fourteen necessary nutrients for brain development: Vitamin A, Vitamin B12, protein, zinc, iron, iodine, and chloride.6 On top of that, these nutrients also provide extra immune support, help build strong bones, and ultimately assist with growth.5 Dairy provides more bone-building nutrients per calorie than any other food group. The fat in the milk can help kids feel full and satisfied, as well as provide additional calories that they need to fuel their bodies to grow.7
Whole Milk in Schools
We see whole milk in the grocery store, but what’s this about it just now being offered in schools? Yes, previous to this year, schools did not have the option to offer whole milk to students. They limited choices to reduced fat (1%), skim, or chocolate milk (with the occasional strawberry). The Healthy, Hunger-Free Kids Act of 2012 originally removed whole and 2% milk from schools. However, with emerging research on whole milk, a new act, “Whole Milk for Healthy Kids 2025,” has reversed this act to allow schools the option to add back whole milk and 2% as viable options for students.8
This isn’t to say that whole milk is the only choice! With the rise of information and popularity, it’s good to be in the know regardless of what percentage you choose. Every option of milk is a great one, as each provides 8 grams of protein, 25% of one’s daily value of calcium, and 13 essential nutrients!2 It all comes down to what you feel fits best into your lifestyle and needs, be it extra fat for a fuller feeling while still being nutritious or a quick drink guaranteed to add bone, body, and brain-boosting nutrients without extra calories.
Now, why are you still in the cooler section? Quit staring at the milk and go buy one!
Written by: Marla Eshleman - UMaine Dietetic Intern with the Maine Dairy and Nutrition Council
References
1. Types of Milk Explained: Whole Milk, 2 Percent, Skim and More. GonnaNeedMilk. Accessed August 20, 2026. https://gonnaneedmilk.com/articles/types-of-milk-explained/
2. American Dairy Northeast Association. The True Difference. Accessed August 20, 2026. https://www.americandairy.com/health-wellness/for-health-professionals/resources/
3. Torres-Gonzalez M. The Relationship between Whole-Milk Dairy Foods and Metabolic Health Highlights an Opportunity for Dietary Fat Recommendations to Evolve with the State of the Science. Nutrients. 2023;15(16):3570. Published 2023 Aug 13. doi:10.3390/nu15163570
4. National Dairy Council. Is It Time to See Whole Milk Dairy Foods Differently? . 2024. Accessed August 20, 2026. https://www.usdairy.com/getmedia/ef0bff9d-356c-4220-b80d-6680c5b7749a/pure-diet_study-snapshot_080224_final.pdf?ext=.pdf
5. National Dairy Council. Dairy Every Day is a Healthy Way. Published online 2023. Accessed August 20, 2026. https://www.americandairy.com/wp-content/uploads/2023/08/Dairy-Every-Day-Aug-2023.pdf
6. Maisano M. Dairy Foods for Cognitive Development in Infants I U.S. Dairy. Usdairy.com. August 1, 2025. Accessed August 20, 2026. https://www.usdairy.com/news-articles/dairy-for-infant-cognitive-development
7. National Dairy Council. The Dairy Food Matrix. Published online 2025. Accessed August 20, 2026. https://www.usdairy.com/getmedia/19e1616e-565d-4cd6-a0b7-a1d926248373/Infographic-How-Does-the-Dairy-Food-Matrix-Support-Health-PRINT.pdf?ext=.pdf
8. Roger M. S.222 - 119th Congress (2025-2026): Whole Milk for Healthy Kids Act of 2025. Congress.gov. 2025. Accessed August 20, 2026. https://www.congress.gov/bill/119th-congress/senate-bill/222
