Should Kids Be Drinking Whole Milk? What Parents Need to Know About the Latest Research
As a pediatric dietitian, I've been fielding more questions than ever lately about whole milk. With recent changes to the Dietary Guidelines for Americans and the new Whole Milk for Healthy Kids Act, which allows whole milk back in school cafeterias, parents are understandably curious about what this means for their families (especially their kids).
The bottom line? Yes, whole milk can be a healthy choice for most kids ages 12 months and up, and the latest research suggests it's not the health risk we once believed.
In this post, my goal is to walk you through what the science actually says, what nutrients whole milk provides, and how it can fit into your child's healthy eating pattern (and yours!)
What Is Whole Milk, Anyway?
Before we dive into the research, let's clarify what we're talking about. The terms "whole," "reduced-fat," "low-fat," and "skim" refer to how much milkfat remains in the milk after processing.
Whole milk contains ~3.25% milkfat, which is the natural saturated fat found in cow's milk. Reduced-fat (2%) milk has had some of the fat removed, leaving 2% milkfat. Low-fat (1%) milk contains 1% milkfat, and skim (fat-free) milk has less than 0.5% milkfat.
The fat is what gives milk its creamy texture and rich taste. It also affects calorie content: an 8-ounce glass of whole milk has about 150 calories, while skim milk has about 80 calories. However, removing the fat also removes fat-soluble vitamins, which is why reduced-fat and skim milk are typically fortified with additional vitamins.
The Surprising Research on Whole Milk and Kids
While whole milk for babies between 12 and 24 months is widely accepted as important for growth and development, the American Academy of Pediatrics has historically recommended transitioning to reduced-fat milk at age 2, due to concerns that saturated fat increases the risk of obesity and heart disease.
Here's what might surprise you: the evidence doesn't support that concern. A 2020 study found that whole-fat dairy consumption among children aged 2–18 years was not associated with increased weight gain or adverse cardiometabolic markers. A 2021 study comparing whole-fat and reduced-fat milk in healthy children ages 4 to 6 found no differences in body composition, cholesterol levels, blood sugar, or blood pressure over 12 weeks.
These findings challenge the long-standing assumption that low-fat milk helps prevent childhood obesity. Some studies have actually shown an association between higher-fat milk and improved weight outcomes, suggesting that the health effects of saturated fat may depend on the whole food it comes from, not just the isolated nutrient.
What We Know (And What We Don’t)
All this being said, there are important gaps in the research that parents should be aware of. We lack long-term studies following children into adulthood, and most existing studies are observational rather than randomized trials. One downside to observational studies is that they can't fully account for other lifestyle differences between families who choose whole milk versus low-fat milk.
Additionally, researchers also don't always track which foods whole milk replaces in children's diets. For instance, whole milk appears beneficial compared with soda or processed meats, but may not compare as favorably with nuts or whole fruits.
The good news is that a large randomized controlled trial, the CoMFORT trial, is currently underway. It is evaluating 534 children ages 2 to 5 who are randomized to receive either whole- or reduced-fat milk, and tracking adiposity, cognitive development, vitamin D levels, and cardiometabolic markers over 24 months. This should provide more definitive evidence.
What we know right now is that the research doesn't support the fear that whole milk harms children's health. Science is evolving and painting a more nuanced picture than it did a decade ago.
The Nutritional Powerhouse in Every Glass
Whole milk isn't just about fat content. It's a nutrient-dense food that delivers 9 essential nutrients in one convenient serving.
Each 8-ounce glass provides high-quality protein (~8g) for growth, calcium for strong bones and teeth, vitamin D to support calcium absorption and immune function, vitamin A for vision and immune health, vitamin B12 for nervous system development, and phosphorus for bone health and energy metabolism, plus riboflavin, niacin, and pantothenic acid.
The fat in whole milk also helps children absorb fat-soluble vitamins A, D, E, and K, and provides concentrated energy for growing bodies with high metabolic needs. Young children have small stomachs but big nutrient requirements, making whole milk an efficient way to meet those needs.
Age-Appropriate Milk Choices
The American Academy of Pediatrics recommends whole milk for children ages 12 months to 2 years. This is a critical period of brain development, and the fat in whole milk supports myelin formation, the protective coating around nerve fibers.
The good news is that after age 2, families now have more flexibility in their milk choices. The new 2025-2030 Dietary Guidelines include whole milk as an acceptable option for children and adults, alongside reduced-fat and low-fat varieties. Most children should aim for 2 to 3 servings of dairy daily, depending on age.
No matter which type of milk parents choose for their kids, it’s important to limit milk intake to about 16 to 24 ounces per day (~2 to 3 cups), as excessive milk in a child’s diet can cause constipation, reduce appetite at mealtime, displace sources of key nutrients for growth and development, and inhibit the absorption of important nutrients, most notably iron. In other words, balance is key! And speaking of balance, whenever possible, it’s wise to serve unflavored milk to help limit added sugars.
The New DGAs and What They Mean for Schools
The release of the 2025-2030 Dietary Guidelines for Americans marks a significant shift in federal nutrition policy. For the first time in over a decade, these guidelines include whole-fat dairy as part of healthy dietary patterns.
The new Whole Milk for Healthy Kids Act allows schools participating in the National School Lunch Program to offer whole milk, 2% milk, low-fat milk, and fat-free milk.
This gives families more choices, which is excellent. Schools must offer at least two different milk options daily, including one unflavored variety. Flavored milk is allowed, but must contain no more than 10 grams of added sugars per 8 fluid ounces.
Importantly, fluid milk is now excluded from the weekly saturated fat calculations for school meals. This reflects research that suggests that the saturated fat in dairy may not affect health the same way as saturated fat from other sources.
What About Parents?
You might be wondering if whole milk is okay for adults, too. The research here is equally interesting. Recent studies suggest that dairy consumption, including whole-fat varieties, is associated with neutral to reduced cardiovascular risk.
A comprehensive review published in 2024 found that total dairy consumption was associated with a lower risk of cardiovascular disease and stroke. Cheese and fermented dairy products, such as yogurt, showed particular benefits, likely due to their probiotic content and unique nutrient profiles.
Research comparing whole milk and low-fat milk consumption found no significant differences in cardiovascular or all-cause mortality between the two groups. The current evidence doesn't support a blanket recommendation to always choose low-fat dairy for heart health and indicates that whole milk can be a healthy option for adults.
My Personal Take on Whole Milk for Kids
As a pediatric dietitian, I've been aware of and writing about the emerging research on full-fat dairy for over a decade. Despite its higher saturated fat content, evidence suggests it may not be as harmful as previously thought. But that’s only partly why my kids and I have largely been drinking whole milk for over a decade (we go through at least a gallon a week). We also happen to prefer the taste of whole milk over skim and lower-fat versions, which isn’t the case for everyone.
Here's what's important: what works for one family may not work for another. Nutrition is never one-size-fits-all. Some families prefer the taste of whole milk. Others prefer 1% or 2% and are perfectly healthy. Some children have medical conditions that require specific fat restrictions, while others need the extra calories whole milk provides.
I love that whole milk will be included in schools as an option, but I don't think it should be the only option. Choice matters. Families should have access to a range of milk fat levels so they can select the option that best meets their children's individual needs, preferences, and health status.
A Quick Note on Raw Milk
While we're discussing milk choices, I need to address one type I don't recommend: raw milk. Raw milk hasn't been pasteurized, the heating process that kills harmful bacteria like E. coli, Salmonella, and Listeria.
While only about 4.4% of US adults report drinking it, and some prefer its taste or believe it retains more natural enzymes and nutrients, the safety risks are significant.
Research shows that raw dairy products are 840 times more likely to cause illness and 45 times more likely to cause hospitalizations than pasteurized dairy products. Between 1998 and 2018, the CDC documented 202 raw milk outbreaks causing 2,645 illnesses and 228 hospitalizations. Young children, pregnant women, and immunocompromised individuals are particularly vulnerable to these foodborne illnesses.
The quality and safety of raw milk depend entirely on farm practices that aren't regulated by the FDA, and even healthy animals can carry germs that contaminate milk. When it comes to you and your children's health, pasteurized milk, whether whole, reduced-fat, or low-fat, is the safe choice.
The Bottom Line
Current evidence doesn't support concerns that whole milk harms children's health or contributes to obesity. The new dietary guidelines and school meal policies provide families with greater flexibility, which is beneficial.
As with most nutrition decisions, the "best" choice depends on your individual child's needs and circumstances. When deciding which milk to serve your children, consider these factors: your child's age and developmental stage, their overall diet and whether they're meeting nutrient needs, any medical conditions, dietary restrictions or picky eating, family history of heart disease or obesity, and your child's personal preferences (kids are more likely to drink what they enjoy).
Additionally, if your child has a milk allergy and/or can't tolerate dairy, or if you prefer plant-based alternatives, here is a guide that will help you determine which milk alternative is best for your child.
If you're looking for personalized nutrition support for yourself or your children, I am currently accepting new clients in my virtual private practice and would love to work with you. Thanks for reading!