Skim vs. Partly Skimmed vs. Whole Milk: Which Is Healthiest?

Instant overview

• There is no single healthiest milk — the best choice depends on your individual goals, dietary needs, and preferences
• Whole milk is highest in calories (64kcal per 100ml) but contains more fat-soluble vitamins A and E; skim milk is lowest in fat (0.1g per 100ml) but lacks these vitamins
• All three types of cow's milk contain the same amount of calcium (124mg per 100ml); plant-based alternatives are slightly lower at around 120mg
• Plant-based milks such as almond (13kcal) and soy (39kcal) are lower in calories but also significantly lower in protein than cow's milk

There is no single "healthiest" milk — the best choice depends on your individual goals. Whole milk contains more fat-soluble vitamins, skim milk is lowest in calories and fat, and partly skimmed milk sits between the two. Plant-based alternatives such as soy, almond, and lactose-free milk offer options for those with intolerances or dietary preferences.

Types of milk compared: at a glance

Jump to:

• Which milk is best?
• What's best for you?
• Milk nutritional values per 100ml
• Best for babies
• Frequently asked questions

Which milk is best?

There are plenty of debates surrounding which milk is best for you in regards to weight, health, diet, etc. Most people think that skim milk is the best for you as it has the least amount of fat compared to partly skimmed and whole milk. While it is lower in fat and higher in calcium compared to whole milk, some research has suggested that the saturated fat in milk may not be a problem in regards to heart health. By drinking skim milk we may be missing out on the fat-soluble vitamins like A and E. Partly skimmed milk is low enough in fat to be considered "low-fat", but it also has lower levels of fat-soluble vitamins compared to whole milk. Ensuring that you get your fat-soluble vitamins from other sources is important.

Fat-soluble vitamin sources

• Vitamin A — carrots, sweet potatoes, broccoli, egg yolks, and fortified milk
• Vitamin D — eggs, fatty fish (salmon, mackerel)
• Vitamin E — spinach, almonds, avocado, olive oil, and butternut squash
• Vitamin K — dark green leafy vegetables

What's best for you?

Whether you choose to drink dairy or not, there are plenty of other ways to ensure that you get enough calcium into your diet. Other options such as salmon, green leafy vegetables, or nuts and seeds can help you meet your needs. But what if you can't drink cow's milk? What if you have a lactose intolerance? What if you just don't like to consume animal products?

Cow's milk

Cow's milk is a natural product that comes from a cow. It's rich in macronutrients including protein and is a great source of calcium. Organic cow's milk contains higher levels of healthy omega-3 fatty acids and is less likely to come from a cow that has been exposed to antibiotics and pesticides.

Lactose-free cow's milk

This is milk from a cow that has then been processed to remove the lactose, and then has the lactase enzymes added. It contains the same nutrients as regular milk. This is ideal for those that are lactose-intolerant.

Soy milk

Soy milk is similar in protein content to cow's milk but is lower in fat. Soy-based products are ideal for those that are trying to manage their cholesterol levels. This type of milk is ideal for those that are lactose intolerant and would like a lower fat option. Soy milk is naturally high in protein, vitamins, minerals, and insoluble fibre.

Almond milk

This is a blend of almonds and spring water; this is then fortified with vitamins and minerals, including D and B12. This is good for those that are vegans and anyone that is avoiding animal products. It has a subtle nutty taste and can come in either sweetened or unsweetened depending on your preferences.

The table below demonstrates the macro/micronutrient variability within the different forms of milk. Overall, almond milk has shown to be the lowest in calories; however, it is one of the lowest options next to coconut milk for protein. When deciding which milk is the best option for you, it's best to consider all the options of milk that are available. The main finding when comparing all the available types of milk together is that the calcium content is practically the same across all of them.

Milk nutritional values per 100ml

Best for babies

Health Canada and the Canadian Paediatric Society recommend exclusive breastfeeding for the first six months of life, followed by the introduction of nutrient-rich solid foods while continuing to breastfeed for up to two years and beyond. According to Canadian guidelines, pasteurized whole milk (3.25% M.F.) can be introduced to healthy infants between 9 and 12 months of age, provided they are eating a variety of iron-rich foods. Lower-fat milks, such as skim, 1%, or 2% milk, are not recommended before two years of age because they do not contain enough energy and essential fats to support a toddler's rapid growth and development. After age two, lower-fat milks can be safely introduced.

Overall, there are many pros and cons to each form of milk that you can drink. When it comes to which one you should drink there is no right or wrong. Each one has its own health benefits or is better in some ways compared to other options. It is down to you as an individual to look at all the information and the taste of each one to decide which one is best for you. The most important thing regardless of which one that you decide to have is that overall you are getting a well-balanced diet that is meeting not only your energy and protein requirements but also your micronutrients — vitamins and minerals!

Frequently asked questions

What is the difference between skim and partly skimmed milk?

The main difference is fat content: partly skimmed milk (2%) contains 1.8g of fat per 100ml, while skim milk contains just 0.1g. Both have similar calcium and protein levels, but skim milk is lower in fat-soluble vitamins as a result of its reduced fat content.

Which milks are lactose-free?

Plant-based milks such as soy and almond milk are naturally lactose-free, as are lactose-free cow's milk varieties, which have had the lactose removed and lactase enzymes added. These are ideal for those who are lactose intolerant.

Which milk is best for babies?

Health Canada and the Canadian Paediatric Society recommend exclusive breastfeeding for the first 6 months, noting that pasteurized whole milk (3.25% M.F.) can be introduced between 9 and 12 months of age once the baby is eating a variety of iron-rich foods. Lower-fat milks (skim, 1%, or 2%) are not appropriate before a child's second birthday, as they do not provide enough essential fats for healthy growth.

Is skim milk healthier than whole milk?

No — both have different benefits. Skim milk is lower in calories and fat, making it useful for those managing calorie intake. Whole milk contains more fat-soluble vitamins A and E, which are lost when fat is removed. Neither is objectively healthier; the best choice depends on your individual dietary goals.

Does almond milk have as much protein as cow's milk?

No. Almond milk contains just 0.4g of protein per 100ml, compared to 3.2-3.6g in cow's milk. It is also one of the lowest-calorie options at 13kcal per 100ml. Those relying on almond milk as a protein source should ensure they get adequate protein from other foods.

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