“Is milk good for health?” The answer is a big yes. But if you go grocery shopping often, you will know that there are a whole bunch of varieties of milk available with many milk benefits. Let us help you find some of the best types for your unique needs. 

Which type of milk is the healthiest?

In recent years, an increasing number of milk and milk substitute options have entered the dairy aisles. Picking the milk variety that suits your requirements involves more than just considering its fat content.

In this scenario, you may wonder, “which milk is good for health?” In this article, we attempt to answer all your questions regarding the types of milk, milk nutrition facts, and benefits of drinking milk. 

We would also discuss the healthiest varieties of milk that you can incorporate into your diet. So without any further ado, let’s get started. 

Milk - An abundant source of calcium

It’s well established that consuming calcium regularly is crucial for good health. In fact, it contributes to the formation of your bones and teeth and is also essential for the health of your heart, muscles, and nervous system. One of the best and most widely accessible calcium sources is milk.

Cow's milk contains 306-325 mg calcium per cup (237 ml), depending on whether it is whole or nonfat milk. Aside from calcium, it is also a rich source of milk nutrients like protein, vitamin A, and vitamin D.

Milk nutrients

The exponentially high milk nutritional value is due to the presence of many milk nutrients. One cup (249 g) of cow's milk provides:

Water: 88%
Calories: 152
Carbs: 12 grams
Protein: 8.14 grams
Sugar: 12 grams
Fat: 8 grams
Fiber: 0 grams


Milk is a high-protein drink, with about 1 gram of this nutrient in each fluid ounce (30 mL) or 8.14 grams in each cup (249 g). This is one of the primary benefits that milk offers.

Casein accounts for the vast majority of proteins in milk (80 percent). It's actually a group of proteins, with alpha-casein being the most abundant. Casein's ability to increase mineral absorption, such as calcium and phosphorus, plays an important role in improving your holistic health.

Whey protein
Whey is a protein family that accounts for 20% of the protein content in milk. It's high in branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine. Whey proteins impart a variety of health benefits, including lower blood pressure and improved mood. 

Carbohydrates in milk are mostly in the form of the simple sugar lactose, which accounts for about 5% of milk. Carbohydrates are the primary source of energy for the human body and help fuel your brain, heart muscles, kidneys, and central nervous system.

Types of milk

Whole Milk:
This also goes by the name "normal milk" and has a fat content of 3.25 to 3.5 percent. Whole milk is so named because it is the purest of all the varieties of milk since it is the closest to the state in which it leaves a cow before the milk is processed.

Raw Milk:
Raw milk is the next well-known variety of cow's milk. It is unprocessed in the sense that it hasn't been homogenised or pasteurised. This indicates that it wasn't cooked in any way to help with disinfection and could not be suitable for drinking.

Low Fat Milk: 
Different types of milk are frequently classified based on their fat content. Low-fat milk contains only 1% fat and is preferred by those attempting to lose weight.

It is frequently confused with reduced-fat milk, which contains 2% fat. Low-fat milk also contains fewer saturated fats, which aids in cholesterol control.

Toned Milk:
This is an intriguing one. Full-cream buffalo milk diluted with skim milk and water is referred to as toned milk. The dilution is done so that it is nutritionally comparable to buffalo milk but lacks the same amount of saturated fat.

Vegan Milk Options

Prepared from a variety of nuts, seeds, grains, and beans, vegan milk can provide a plethora of necessary nutrients to vegans. The most popular vegan milk varieties available in the market are almond milk, soy milk and oat milk. 

Almond Milk: Manufactured from almonds, this sort of vegan milk carries a nutty flavour and a watery texture. It is full of vitamin E, an antioxidant that can prevent ailments caused by free radicals. Make this kids’ favourite almond milk recipe at home and enjoy the richness of nutrients it brings to your body.

Soy Milk: Also referred to as soya milk, it is made by grinding soaked soybeans, boiling the mix, and filtering the particulates. Rich in vitamins and minerals, this vegan milk promotes better heart health. Try this soy milk kheer at home today. 

Oat Milk: Categorised as a plant milk, it is produced from oat grains and gives off a creamy texture. Being a good source of vitamin B12, it is great for maintaining healthy nails, hair, and skin.

Benefits of drinking milk

Reduces the chances of obesity:
A glass of milk is all it takes to make someone feel full. Additionally, you can easily add anything from cocoa powder to fruits to milk and satisfy your cravings. Just make sure you don’t end up adding too much sugar to it, and you’ll have with you one of the healthiest possible drinks which will keep you in shape.

Keeps Your Teeth Healthy
Our bones and teeth make up the majority of the calcium in our bodies. And when it comes to taking care of the latter, milk is unmatched. Whether you want to strengthen your teeth or shield them from harm, the calcium and vitamins in milk will do the job.

Prevents Heartburn:
Many of the meals we eat every day are highly acidic. These subsequently become the sources of stomach problems and agonising acidity. According to studies, milk has a cooling effect that protects the oesophagus and stomach lining from heartburn.

Makes Your Skin Glow:
Different types of milks serve as the main ingredients of many homemade facial masks that can give your skin a radiance like no other. In fact, during colonial times, Indian royalties used to have milk baths very frequently for glowing skin. 


Milk is a nutrient-rich beverage that can have a variety of positive effects on your health.
Consuming milk and other dairy products may help you maintain a healthy weight while also preventing osteoporosis and bone fractures.

Since there are many types of milk available, you can easily select the one that is best for your health. Just make sure you keep milk benefits in consideration.