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Milk nutrition is remarkably steady across fat levels: in USDA data, a cup of cow’s milk gives about 8 grams of protein, roughly a fifth to a quarter of the Daily Value for calcium, and about half the Daily Value for vitamin B12, whether it is whole milk or skim. What changes is fat, saturated fat and calories. Most US milk also carries added vitamin D, which plain milk naturally has very little of. This guide compares whole, 2%, 1% and skim milk from USDA SR Legacy, explains fortification and the Dietary Guidelines, covers raw milk, lactose and allergy, and gives a straight answer to whether milk is good for you.
Peptide Labs does not sell milk or milk products. This article is general nutrition information, not medical advice.
Key Takeaways
- In USDA data, whole, 2%, 1% and skim milk all give about 8 grams of protein and 21 to 23% of the calcium Daily Value per cup.
- Whole milk has 149 calories and 4.6 grams of saturated fat per cup (23% DV); skim has 83 calories and almost no fat.
- Vitamin D in milk comes mainly from voluntary fortification; NIH ODS says almost all US milk is fortified.
- The 2025-2030 Dietary Guidelines say to include full-fat dairy with no added sugars; the 2020-2025 edition favored low fat.
- Raw milk can carry Listeria, Salmonella, E. coli and other germs; pasteurized milk has the same nutrients without that risk.
- Lactose intolerance and milk allergy are different conditions; lactose-free milk keeps the same nutrients.
Milk nutrition per cup (USDA)
The table compares USDA SR Legacy entries per cup (244 g; skim 245 g; chocolate 250 g), with percent Daily Value from FDA reference amounts. FDC numbers let you look up each row in USDA FoodData Central.
| Milk (USDA FDC ID) | Calories | Protein | Saturated fat | Sugars | Calcium | Vitamin D |
|---|---|---|---|---|---|---|
| Whole, 3.25%, vitamin D added (171265) | 149 | 7.7 g (15%) | 4.6 g (23%) | 12.3 g | 276 mg (21%) | 3.2 mcg (16%) |
| Reduced fat 2% (171267) | 122 | 8.1 g (16%) | 3.1 g (15%) | 12.3 g | 293 mg (23%) | 2.9 mcg (15%) |
| Lowfat 1% (170872) | 102 | 8.2 g (16%) | 1.5 g (8%) | 12.7 g | 305 mg (23%) | 2.9 mcg (15%) |
| Nonfat (skim) (171269) | 83 | 8.3 g (17%) | 0.1 g (1%) | 12.5 g | 299 mg (23%) | 2.9 mcg (15%) |
| Chocolate, lowfat (170881) | 160 | 8.7 g (17%) | 1.5 g (8%) | 24.9 g | 323 mg (25%) | 2.8 mcg (14%) |
| Goat milk, vitamin D added (171278) | 168 | 8.7 g (17%) | 6.5 g (33%) | 10.9 g | 327 mg (25%) | 3.2 mcg (16%) |
| Whole, no vitamin A or D added (172217) | 149 | 7.7 g (15%) | 4.6 g (23%) | 12.3 g | 276 mg (21%) | 0.2 mcg (1%) |
Beyond the table, USDA SR Legacy lists a cup of whole milk at riboflavin of 0.41 milligrams (32% of the Daily Value), vitamin B12 of 1.1 micrograms (46%), phosphorus of 205 milligrams (16%) and potassium of 322 milligrams (7%). Milk has no fiber. The sugars in plain milk are lactose, the natural milk sugar; the chocolate row roughly doubles that with added sugar. Goat milk is close to cow’s milk in protein and calcium, higher in saturated fat, and much lower in vitamin B12 in USDA data. For related lists, see foods high in calcium, our B12 foods list and our protein foods guide.
Whole vs skim milk: what actually differs
The whole vs skim milk question comes down to fat and calories. A cup of whole milk lists 149 calories, 7.9 grams of fat and 4.6 grams of saturated fat in USDA data; skim lists 83 calories and 0.2 grams of fat. Protein, calcium, potassium and B12 stay within a narrow range. Two details are easy to miss. First, the skim and low fat entries in USDA data carry added vitamin A, as their names state, so they list more vitamin A per cup than whole milk. Second, all of these rows carry similar vitamin D only because it was added.
Advice on fat level has shifted. The 2020-2025 Dietary Guidelines described the dairy group as fat-free or low fat milk, yogurt and cheese. The 2025-2030 edition says that when you consume dairy, include full-fat dairy with no added sugars. Both editions keep the limit on saturated fat under 10 percent of daily calories, so whole milk fits more easily when other saturated fat sources are modest. Milk also contains small amounts of natural trans fat, which FDA notes occurs in milk, butter, cheese and meat from ruminant animals and is separate from the industrial trans fat that was phased out. For richer dairy, see half and half and heavy cream.
Vitamin D fortification in milk
Milk is not naturally rich in vitamin D. The last row of the table shows whole milk without added vitamins at 0.2 micrograms (1% of the Daily Value) in USDA SR Legacy, against 3.2 micrograms (16%) for the fortified version. According to the NIH Office of Dietary Supplements (ODS), almost all milk sold in the United States is voluntarily fortified with about 3 micrograms (120 IU) per cup, while cheese and ice cream usually are not, and Canada requires milk fortification. Plant milks are often fortified too, and the label lists the amount. For other sources, see our vitamin D foods guide.
Is milk good for you?
Is milk good for you? For people who tolerate it, plain milk is a nutrient-dense drink: protein, calcium, potassium, riboflavin, B12 and fortified vitamin D in one cup, which is why the Dietary Guidelines put it in the dairy group. It is not essential, though. People who skip dairy can get these nutrients elsewhere, and the 2020-2025 Dietary Guidelines count only fortified soy beverages as a dairy alternative; almond, rice, coconut, oat and hemp drinks are not counted because their nutrition is not similar to milk. Compare options in soy milk, oat milk and coconut milk.
Whether milk suits you depends on tolerance, allergy, the rest of your diet and personal preference. Cultured options such as yogurt, kefir and buttermilk offer similar nutrients in a different form. If you are thinking about calcium pills instead, our calcium supplement guide covers the label facts, and a clinician can advise on your situation.
Raw milk, lactose and allergy
- Raw milk: CDC says raw milk has not been pasteurized and can expose people to Campylobacter, Cryptosporidium, E. coli, Listeria, Brucella and Salmonella. Children under 5, adults over 65, pregnant women and people with weakened immune systems face higher risk, and CDC notes pasteurized milk offers the same nutritional benefits without those risks. FDA warns the same about products made from raw milk.
- Lactose intolerance: NIDDK lists bloating, gas and diarrhea after lactose, says many people can handle some lactose without symptoms, and calls lactose-free milk products just as healthy as regular ones. Enzyme products are covered in our lactase guide.
- Milk allergy: milk is one of the nine major food allergens in the US. Allergy is an immune reaction to milk proteins and is different from lactose intolerance; lactose-free milk still contains those proteins.
- Flavored milk: chocolate and other flavored milks keep the nutrients but add sugar; check the added sugars line.
Frequently Asked Questions
Is milk good for you?
For people who tolerate it, plain milk provides protein, calcium, B12 and fortified vitamin D. It is not essential, and fortified soy milk is the only plant drink the 2020-2025 guidelines count as dairy.
What is the difference between whole vs skim milk?
Mostly fat and calories. In USDA data, whole milk has 149 calories and 4.6 grams of saturated fat per cup; skim has 83 calories and almost none. Protein and calcium are similar.
Does skim milk have less calcium than whole milk?
No. In USDA SR Legacy, skim lists slightly more calcium per cup than whole milk.
Why is vitamin D added to milk?
Milk has little natural vitamin D. US makers fortify it voluntarily, and NIH ODS says almost all US milk is fortified.
Is raw milk more nutritious?
CDC says pasteurized milk offers the same nutritional benefits as raw milk without the risk of germs such as Listeria, Salmonella and E. coli.
Is lactose-free milk as nutritious as regular milk?
NIDDK says lactose-free and lactose-reduced milk products are just as healthy as regular milk products. The lactose is broken down; the other nutrients remain.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Yogurt: Benefits, Nutrition Facts and What Labels Mean, Lactase: How Lactase Pills Work and What the Evidence Shows, Foods High in Calcium: USDA List, Non-Dairy Sources and Absorption, Goat Milk vs Cow Milk: USDA Nutrients, Lactose and Safety, Types of Milk: Dairy Milk Types and Plant Beverages Compared With USDA Data.