Is whole milk considered a high fat (and saturated fat) product?
Whole or full fat milk contains on average 3.5% fat per 100ml (and 2.3% saturated fat) which is not considered high fat.
Last updated 31/01/2025
The latest research shows milk, cheese and yoghurt are not linked to weight gain or obesity.1,2,3 This applies to all varieties - both full fat and reduced fat. In fact, weight loss studies show that including at least three serves of milk, yoghurt and cheese as part of a calorie-controlled diet can achieve greater weight and fat loss compared to diets without adequate amounts of dairy foods.4,5
When it comes to individual nutrients such as saturated fat, we eat them as part of a whole food, so it's important to look at the total benefits of that food and the presence of other essential nutrients and bioactive components. It is also important to look at the saturated fat content as part of your total saturated fat intake from other sources in your eating plan. In the case of whole milk, and other whole foods, the nutrients work together to promote positive health.
There is now substantial scientific evidence to show that unlike saturated fat from other animal products, consumption of saturated fat from dairy foods such as whole milk is not associated with the risk of heart disease.6
Studies also show that people who regularly consume dairy foods (including full fat varieties) are more likely to have a reduced risk of heart disease than those who don’t.7
Milk is part of the Five Food Groups recommended every day for good health. Whole milk is recommended for babies from the age of 12 months until two years old to provide optimal energy (kilojoule intake) for growth and development.7
References
- 1. Abargouei A, Janghorbani M, Salehi-Marzijarani M, Esmaillzadeh A. Effect of dairy consumption on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. Int J Obes Relat Metab Disord. 2012;36(12):1485-93.
- 2. Chen M, Pan A, Malik VS, Hu FB. Effects of dairy intake on body weight and fat: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012 Oct;96(4):735-47
- 3. Rautiainen S, Wang L, Lee I, Manson J, Buring J, Sesso H. Dairy consumption in association with weight change and risk of becoming overweight or obese in middle-aged and older women: a prospective cohort study. American Journal of Clinical Nutrition. 2016; published online ahead of print.
- 4. Abargouei A, Janghorbani M, Salehi-Marzijarani M, Esmaillzadeh A. Effect of dairy consumption on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. Int J Obes Relat Metab Disord. 2012;36(12):1485-93.
- 5. Shahar DR, Schwarzfuchs D, Fraser D, Vardi H, Thiery J, Fiedler GM et al. Dairy calcium intake, serum vitamin D, and successful weight loss. Am J Clin Nutr. 2010;92(5):1017-22.
- 6. Chen M, Li Y, Sun Q et al. Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults. Am J Clin Nutr. 2016; 104(5):1209-1217
- 7. National Health and Medical Research Council. Australian Dietary Guidelines Canberra: Commonwealth of Australia; 2013
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