What is the difference between whole milk vs. 2 percent milk?

Peruse the dairy aisle of any grocery store and it’s hard not to miss the abundance of milk options available to us today. Even if you’re still a cow-milk vs. non-dairy-milk drinker, you’ve probably been long set in your ways and have a preference you stick to. Even so, you may be curious just what the differences are among the different options, even beyond calorie and fat content.

Here, a registered dietitian breaks it all down.

What are the differences between whole milk vs. 2% milk?

According to New York City-based dietitian Bianca Tamburello, RDN and nutrition marketing specialist at FRESH Communications, the primary and probably most apparent difference between whole milk and 2% milk is the amount of fat each one contains. 

“The number that you see on a milk label (ie. 1%, 2%, etc.) is the fat content measured as a percentage of the total weight of the liquid milk. Therefore, a higher percentage means more fat is present,” she explains. “Because fat is a source of calories, whole milk (152 calories in 1 cup) is higher in calories than 2% milk (122 calories in 1 cup).”

However, both whole milk and 2% milk offer up similar amounts of beneficial protein, calcium, vitamin D, and phosphorus, Tamburello adds.

Is whole milk bad for you?

Believe it or not, whole milk is not bad for you, Tamburello says. However, it’s important to recognize that whole milk is higher in saturated fat and total calories than other milk options. 

“The USDA recommends that all Americans 2 and older choose low-fat and nonfat dairy over whole fat dairy,” she says. “The start of this recommendation was predominantly due to research that showed a link between a diet high in saturated fat and heart disease. However, some research has found that saturated fat is not associated with increased heart disease risk.”

Additionally, while low- and nonfat dairy options are lower in calories, a benefit of choosing full-fat dairy (ie. whole milk, full-fat yogurt, and full-fat cheese) is that these choices tend to provide greater satiety due to the higher fat content. Greater satiety can help in weight management because it makes you more likely to stop when you’re full and avoid overeating.

Calories in whole milk vs. 2 percent milk

As outlined earlier, whole milk has about 152 calories and 2% milk has about 122 calories per 1 cup serving, Tamburello says. But once again, don’t rule out your preferred version based on calories alone, as that higher-fat option can often help with weight management.

Which percent milk is the best?

As with many things, there is unsurprisingly no one-size-fits-all answer to this question.

“[The best choice for you] depends on your [individual] needs, but as a registered dietitian, I usually recommend 1% or nonfat milk for people ages two and older,” Tamburello says.  

What is the difference between 1% milk and 2% milk?

As you may have deduced, the main difference between these two milk types is that 2% milk (122 calories, 5g fat per 1 cup) has a higher percentage of total fat and therefore more calories than 1% milk (106 calories, 2.3g fat per 1 cup). 

“Both 1% and 2% milk offer up similar amounts of beneficial protein, calcium, vitamin D, and phosphorus,” Tamburello adds.

Is skim milk actually milk?

Yes, even though it may seem like you’ve added the texture of water to your cereal or coffee, skim milk still is milk, Tamburello says.

“Skim milk is the lowest in calories and fat compared to 1%,  2% and whole milks, [as it] has less than 0.5% milk fat,” she explains. “Skim milk offers a significant amount of protein, calcium, vitamin D, and phosphorus just like other milk options.”