How many calories is in a cup of whole milk

When it comes to milk, your taste buds may have a preference, but the desire to make better food choices may get in the way. Most of your life you've probably been told that it's better for your health to drink low-fat milk. While there are benefits for choosing lower fat varieties of this classic beverage, whole milk may not be as bad as you've been led to believe. If you're not sure whether you should be drinking whole or 2-percent milk, consult with a registered dietitian who can help determine which is better based on your personal health and diet needs.

Comparing the Nutrition

When deciding whether you should drink whole or 2-percent milk one of the first things to consider is the nutritional profile, comparing calories, fat and other essential nutrients. It may come as no surprise that whole milk is higher in calories and fat than 2-percent. But, the differences aren't that great. One cup of whole milk has 150 calories and 8 grams of fat, while the same serving of 2-percent fat milk has 120 calories and 5 grams of fat. Both have the same amount of carbs and protein per cup, 12 grams and 8 grams, respectively.

Vitamin and mineral content is also similar, although 2-percent milk is a slightly better source of vitamin A and calcium. It's important to note that some of the vitamin A in the low-fat milk is added, because when you take out the fat, you also take out some of the fat-soluble vitamins.

Milk Fat and Heart Health

The American Heart Association recommends you limit your intake of saturated fat, no more than 11 to 13 grams on a 2000-calorie diet, because it's linked to higher cholesterol levels and heart disease. One cup of whole milk has 4.5 grams of saturated fat, and 1 cup of 2-percent milk has 3 grams of saturated fat. This is one of the primary reasons most health care professionals recommend low-fat milk over whole.

However, a 2016 prospective study published in "The American Journal of Clinical Nutrition" found that intake of milk fat, whether from whole milk, low-fat milk or cheese, did not increase risk of heart disease. However, it did not decrease risk either. But the study did find that replacing animal and dairy fat with vegetable fat, nuts instead of cheese, decreased risk heart disease by 10 percent or more.

Milk Fat and Diabetes

More than 30 million Americans have diabetes , according to the American Diabetes Association, and it's the seventh leading cause of death. Choosing whole milk over 2-percent milk may help protect you from getting this chronic illness, according to a 2016 study published in "Circulation." This prospective study found that higher blood levels of dairy fatty acids were associated with lower risk of diabetes. While the authors of the study aren't sure why milk fat protects against diabetes, they hypothesized that the fat may help reduce production of liver fat and improve insulin sensitivity. While this sounds promising for whole milk, clinical studies are needed to confirm the association and benefit.

Whole milk

3.25% milkfat, with added vitamin D

Main info:

Whole milk
3.25% milkfat, with added vitamin D
1 cup
148.8 Calories
11.7 g
7.9 g
7.7 g

0 g
24.4 mg
4.6 g
104.9 mg
12.3 g
0 g

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