Does Milk Make You Gain Weight? How Dairy Impacts Weight

Milk contains protein and several important vitamins and minerals — like calcium — but do these benefits come at a cost? A lot of people worry that drinking milk will make them gain weight. But research suggests that, in moderation, milk and other dairy products can actually help with your weight loss goals.

Most young children and about half of all adults in the United States regularly drink milk. It’s a good thing then, that milk appears to be good for your health overall — whether you’re drinking dairy, almond, or oat.

Of course, drinking too much milk can still boost your calorie intake and lead to weight gain.

Below we take a closer look at how milk and dairy can affect your weight loss journey and the role they play in creating a healthy, balanced diet.

If you’re trying to lose weight, you’re probably wondering how milk fits in with your plans. In moderation, milk can actually help support long-term weight management. But it’s important to be aware of the calories, carbs, and unhealthy fats in milk and other dairy products.

With milk and dairy, things become even more complicated as you encounter whole-fat, low-fat, reduced-fat, and fat-free (skim) options.

The calorie count in 1 cup (8 oz.) of milk can vary considerably:

• Whole fat: 146 calories

• Reduced fat (2 percent fat): 122 calories

• Low fat (1 percent fat): 102 calories

• Non-fat: 86 calories

If you want to cut calories, moving from whole milk to skim milk is an easy change to your weight loss plan.

As part of your weight loss plan, you may also be watching your carbohydrates. When making your milk decision, consider that one cup of milk, regardless of its fat content, contains about 11 or 12 grams of carbohydrates.

The good news is that a 2019 report suggests that consuming whole-fat dairy products is not associated with weight gain. Instead, regular dairy consumption may contribute to increased lean muscle mass and reduced body fat. Especially when you’re choosing dairy over high-carb foods.

So when, if ever, is milk bad for you? If you are lactose intolerant or have a dairy allergy, then you may have to find calcium, protein, and other milk benefits from other sources.

Considering the Fat in Milk

When it comes to dairy, you’ll also want to consider the type of fat you’re consuming. Milk contains little healthy fat. The fat in milk is saturated fat — the “bad” fat that can contribute to obesity-related health issues.

The type of milk (or yogurt or cheese) you choose can make a big difference. A cup of whole milk contains about 4.5 grams of saturated fat, while a cup of skim milk has less than 0.3 grams.

A cup of whole milk also contains about 12 grams of dietary cholesterol, which may contribute to higher LDL cholesterol levels.

Milk can also play a role in the management of abdominal fat. Research suggests non-fat milk helps reduce belly fat, while whole-fat milk does not have the same beneficial effect.

Milk has long been held up as an ideal source of calcium and a vital component of healthy bones and muscles. To be fair, milk and yogurt are among the most calcium-rich foods available.

One cup of milk, regardless of its fat content, also contains about 8 grams of protein. That can help bolster your strength training and physical activity routines.

Milk is also an excellent source of:

• Vitamin B2 (riboflavin)

• Vitamin B12

• Potassium

• Phosphorous

Milk processing also usually involves enhancing levels of vitamins A and D.

Okay, but is milk actually good for you or are the carbs, calories, and saturated fats not worth the extra hassle?

Milk may help reduce your risk of certain diseases and medical conditions. A 2016 study, for example, found that regular consumption of dairy was associated with a lower risk of heart disease and certain cancers, including colorectal, bladder, breast, and gastric cancers.

Milk and other dairy products have also been associated with a lower risk of type 2 diabetes.

However, a 2021 study suggests that only low-fat dairy—especially yogurt and cheese—may have a beneficial role in protecting against type 2 diabetes. Other types of milk did not appear to have an impact on diabetes risk.

It stands to reason that opting for milk choices lower in calories and saturated fat might be more helpful with weight loss.

The CDC recommends non-fat milk, suggesting it’s a healthier alternative to whole milk. They also recommend light cream cheese instead of whole-fat cream cheese. These lower-fat options can help you feel full, but with fewer calories going in.

And if you’re one of the growing number of people taking weight-loss medications, your doctor will probably remind you to keep up with your protein intake. Milk and dairy can help in that department, too. Low-fat yogurt can also serve as a convenient and healthy snack.

Milk alternatives are another great option to help you reach your weight loss goals. Most are fortified with the same vitamins and minerals you find in regular milk.

But these options each have pros and cons. Many contain added sugars, although they are also available unsweetened. If you’re trying to lose weight, sticking with unsweetened milk can help you reduce your carb intake.

Milk alternatives include:

• Almond milk. Unsweetened almond milk is low-carb, but it’s also low-protein.

• Oat milk. Oat milk has more carbohydrates than other options, but it also contains fiber.

• Soy milk. Soy milk may have a little bit more protein than other milk alternatives.

Given the rise in childhood obesity in the United States, plenty of parents and others have suggested that milk may be contributing to the problem. But a 2019 study suggests that milk is not to blame. Instead, kids who consume milk regularly are more likely to have a lean body type with a smaller waist circumference and lower body fat percentage than their peers who do not drink milk.

Low-fat and non-fat milk can also be an important and affordable source of calcium, protein, and other key vitamins and minerals for older adults who may not be getting as many of those nutrients elsewhere in their diet.

A 2021 study suggests that older adults shouldn’t avoid milk, as it can be especially protective against conditions that are more common in this age group, such as osteoporosis. And because skim milk is low in fat and high in protein, it helps with blood pressure management, too.

Because lactose intolerance is more common among older adults, the better choice may be lactose-free products and fermented products, such as yogurt and kefir.

American nutrition guidelines recommend 3 cups of milk (or their equivalents in other dairy products) per day.

A cup of yogurt is considered the same as a cup of milk, which is also comparable to a 1.5-ounce piece of natural cheese.

If you want to reach your 3-cup target, take the time to measure how much milk you consume that isn’t straight out of a glass. Measure how much you put on your cereal or in your coffee or tea. Consider using low-fat or non-fat milk or yogurt in a smoothie. Snack on a low-fat piece of cheese or add a little cheese to your morning eggs. There are many healthy ways to ensure you get enough dairy.

You may even want to meet with a registered dietitian or nutritionist to learn more about healthy eating.

Milk and dairy are likely to contribute to weight gain only if you drink too much. Still, an extra glass of milk — even whole milk — is usually a better choice than nutrient-poor choices like soda or alcohol.

Like other nutrient-rich foods, milk can have a place in a diet aimed at healthy weight management. Consider consuming only low-fat or non-fat milk and dairy products, and even then only as part of a well-balanced and varied eating plan.

If sustainable weight loss and better overall health are your priorities, remember that your food choices are only part of the equation. Your lifestyle choices matter, too. Walking or other types of aerobic exercise can help you reach your weight loss goals — the more steps the better in most cases.