The health benefits of milk
Milk isn’t just for cookies — it’s also loaded with nutrients and may even reduce a cancer risk.
Ideally what’s on your plate (or in your glass) hits the nutritional trifecta: It fills you up, satisfies your tastebuds, and provides you with nutrients that keep you healthy. A food that hits all those marks? Milk.
Providing necessary nutrients
Research has found some interesting connections between milk consumption and overall health. Milk is loaded with nutrients that can help your body function, including:
Protein. Milk is a complete protein, which means it contains all 9 essential amino acids.
Vitamin A. This supports a healthy immune system, skin health and eye health.
Vitamin D. This promotes immune function and bone health, and helps with calcium absorption.
Calcium. Important for bone, teeth, and heart health, it also plays a role in blood clotting.
Several B vitamins. These help with everything from energy production to nervous system function.
Reducing colorectal cancer risk
Colorectal cancer is the third most-common cancer in the world. A 2025 study which followed half a million women for 16 years found that a little less than one cup of milk per day can lead to a 14% reduction in the risk of colorectal, colon, and rectal cancers. Researchers think the calcium in the milk may be the reason. (It’s worth noting this is one study's findings; the 2018 World Cancer Research Fund meta-analysis reported a 6% risk reduction in risk for the same dose.)
Potential downsides to milk
While milk has many benefits, which outweigh the cons for most people, that may not be true for everyone. For example, milk consumption may result in acne; other people have a milk allergy or are lactose intolerant, so they need to avoid milk. Some research also suggests a link between milk and higher risk of prostate cancer, which may be a concern for those already at higher risk. If you’re concerned about any of these issues, discuss milk with your health care provider.
Points for dairy milk
Points can help steer you towards the type of milk with the most nutritional benefit and the lowest saturated fat per serving (the lower the Points value, the less saturated fat). This is important because higher saturated fat intake is linked to an increase in cholesterol and higher risk of heart disease and stroke.
Here's the Points breakdown:
Points Values per 1-cup serving | |
|---|---|
Skim (fat free) | 3 Points |
1% milk (low fat) | 4 Points |
2% milk (reduced fat) | 5 Points |
Whole milk | 6 Points |
Points for non-dairy milks
If you’re vegan, have a dairy allergy, have lactose intolerance, or just don’t like the taste of cow’s milk, there are lots of plant-based options out there like soy, almond, cashew, pea, and oat. Many of these are fortified with vitamin D, calcium, and protein — just check the label since the nutritional facts can vary based on the brand.