A Guide to the Different Types of Milk

Compare supermarkets for free with Canstar Blue!

Regular or ‘whole milk’

Whole milk is a type of cow’s milk that contains the natural fat content present in milk before any fat removal processes. It typically contains about 3.5% fat by weight, making it richer and creamier compared to reduced-fat or skim milk varieties, which have had some or all of the fat content removed.

Whole milk is often used in cooking, baking, and as a beverage, offering a fuller flavour and texture compared to lower-fat alternatives. Whole typically milk has the highest amount of calories and saturated fat of any type of milk, along with more cholesterol. Alongside that, it is higher in natural proteins and contain higher levels of vitamin D and calcium than other types of milk.

Reduced-fat milk and low-fat milk

While the terms ‘reduced-fat’ and ‘low-fat’ seem interchangeable, when it comes to milk they actually have separate and distinct meanings. Reduced-fat milk typically contains about 2% fat by weight. It has had some of the fat content removed, resulting in a lower fat content compared to whole milk while still retaining a creamy texture and flavour.

Low-fat milk, on the other hand, contains about 1% fat by weight. It has a lower fat content than reduced-fat milk and even less fat than whole milk. Low-fat milk still retains some creaminess, but may have a slightly thinner texture compared to whole or reduced-fat milk.

While both these milks have fewer calories and contain less saturated fat than whole milk, they can be less nutritious, as the fat-soluble vitamins D, A, E and K end up being mostly removed along with the fat. However, some companies fortify their milk to replace the lost vitamins, to ensure the milk is still nutritional.

Skim milk

Also known as skimmed milk, skim milk is is a type of cow’s milk that has had all the cream removed, resulting in a very low fat content. Because of its lack of fat, it’s generally thinner than other milks, which some companies combat by adding powdered milk, which can contain carcinogens such as oxidised cholesterol. However, not all skim milk contains additives, so be sure to check the label and list of ingredients to ensure that you know what you’re buying.

Long-life milk

Also known as UHT (ultra-high temperature) milk, long-life milk has been pasteurised to a much higher temperature than regular milk. Specifically, the milk is heated to above 135°C for 1-2 seconds, as opposed to regular milk, which is heated to just over 70°C for 15 seconds. The way UHT milk is pasteurised gives it an unrefrigerated shelf life of six to nine months, hence the name. Unless specified otherwise on the label, UHT milk is very similar to whole milk in terms of nutrition and fat content.

Soy milk

Probably the most well-known dairy alternative, soy milk is made from soybeans that have been soaked and blended in water. Soy milk is a complete protein, and has roughly the same amount of protein as whole milk. However, it’s less beneficial in the way of calcium, as the calcium found in soy beans is indigestible by humans. That being said, many soy milks are fortified with calcium during production. Soy milk has very little saturated fat and no cholesterol.

Nut, grain and seed-based milks

If you’re looking for a dairy-free alternative to milk, but don’t particularly fancy soy milk, there’s always nut, grain and seed-based milks. Almond milk, in particular, is widely available in supermarkets, but dairy alternatives can also easily be made from cashews, flaxseed, oats and coconuts.

These dairy alternatives are typically free of cholesterol and saturated fats, containing only healthy, monounsaturated fats. They can also be lower in calories, higher in riboflavin (also known as vitamin B2) and studies have shown that almond milk, in particular, could be helpful in suppressing prostate cancer cells.

Goat milk

The name’s rather self-explanatory for this one, but how does it stack up against cow’s milk? Well to start off, it’s higher in calories and fat, including saturated fat. However, it’s lower in sugar, much higher in calcium and magnesium, and contains 5% of your daily vitamin C. It also has slightly more protein, much more potassium, and more vitamin A. Cow’s milk has the upper hand when it comes to vitamin B12 and folate, and both have similar amounts of cholesterol and vitamin D. However, cow’s milk comes out on top when it comes to selenium and B12, making choosing between the two harder than you might have thought.

Which milk should you buy?

At the end of the day, there’s a lot of different milks and milk alternatives, so whether you want to stick with your whole milk or try something more adventurous, like flaxseed milk, you really can’t go wrong with whatever you end up choosing. If you have any doubts about the kind of milk you should be drinking for your own personal dietary requirements, make sure you ask your doctor.

Compare coffee for free with Canstar Blue!

About the author of this page

This report was written by Canstar Content Producer, Caitlin Bingham. Caitlin is an experienced writer whose passion for creativity led her to study communication and journalism. She began her career freelancing as a content writer, before joining the Canstar team.