The Real Difference Between Whole Milk, 2%, and Skim

Now more than ever, dairy is in the spotlight. This is thanks in part to the newly revamped food pyramid, introduced by health secretary Robert F. Kennedy, Jr., which emphasizes the consumption of dairy products, especially full-fat dairy like whole milk. 

The updated nutritional guidelines seem to contradict a longstanding theory that low-fat dairy products, rather than their full-fat counterparts, can be beneficial for cardiovascular health. But at least one recent study found that may not be the case. Because of changing recommendations, it can be confusing to decide which type of milk you should pour over cereal or drink with dinner. 

When you head to the supermarket, here’s what to know about the difference between whole milk, 2% milk, and skim milk. Thankfully, it’s not as complicated as you might think—once you understand the dairy industry lingo. 

What Is Whole Milk? 

The “whole” in “whole milk” is perhaps most confusing of all. Whole what? 

Fortunately, there’s a simple explanation. The term refers to the percentage of milk fat contained within liquid milk. For a product to be labeled as “milk,” it must contain at least 3.25% milk fat. When you see “whole milk” on a carton's label, that means that the product contains most, if not all, of its original dairy fat. 

Though most dairy products are fortified with additional vitamins, only whole milk is often described as “Vitamin D Milk” on the label. (Dairy products have been fortified with vitamin D since the 1930s, when the nutrient was added to milk to help prevent children from developing rickets and other health conditions related to vitamin D deficiency.)

Whole Milk vs. 2% and Skim

2% milk is easy to understand because its fat content is literally in the name. This milk retains 2% of its milk fat, which makes it lower in both saturated fat and calories than whole milk. 2% milk is often a popular compromise between whole milk and skim milk because it retains a lot of the creaminess of whole milk but has fewer calories.

Skim milk has an even lower milk fat content, usually less than 0.5%. It’s made by spinning whole milk in a centrifuge that separates the fat from the milk, literally “skimming” it away from the final product. It’s that absence of fat that produces skim milk’s thinner consistency and lower calorie content. Compared to 150 calories in a glass of whole milk, a cup of 2% milk has about 122 calories, and skim milk contains 84 calories, according to U.S. Dairy.

For milk with a creamy taste and texture, whole milk is your best bet. If you prefer a lower-calorie option with a thinner consistency and milder flavor, choose skim milk. 2% milk is a compromise between the two.