Is whole milk good for you?

Whole milk can be part of a balanced diet, providing protein and micronutrients like Vitamin B12 and Riboflavin. Its FoodScore of 62/100 reflects its nutritional contributions.

Is whole milk good for weight loss?

Whole milk contains calories and saturated fat, so moderation is key for weight management. For those monitoring caloric intake, lower-fat milk options might be considered.

Is whole milk good for people with diabetes?

Whole milk contains natural sugars (lactose) but no added sugar. People with diabetes should consider their overall carbohydrate intake and consult with a healthcare professional or dietitian.

Is whole milk ultra-processed?

No, whole milk is minimally processed, classified as NOVA class 2. This means it has undergone little processing, primarily pasteurization and homogenization, without significant alteration.

dairy · Serving 1 cup

Milk (whole)

Whole milk scores 62/100, earning a "Good" rating. It is a good source of protein and essential micronutrients, and is minimally processed.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Micronutrients (Vitamin B12, Riboflavin)+4
Minimally processed (NOVA 2)+8

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	61 kcal	—
Total fat	3.3 g	4%
Saturated fat	1.9 g	10%
Trans fat	0 g	—
Fiber	0 g	0%
Protein	3.2 g	6%
Added sugar	0 g	0%
Sodium	43 mg	2%
Potassium	132 mg	3%
Calcium	113 mg	9%
Iron	0 mg	0%
Magnesium	10 mg	2%
Phosphorus	84 mg	7%
Zinc	0.4 mg	4%
Vitamin A	5 %	5%
Vitamin C	0 %	0%
Vitamin D	6 %	6%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	18 %	18%
Folate	0 %	0%
Riboflavin	13 %	13%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Cottage cheese (low-fat)

dairy

71Good

Greek yogurt (plain, nonfat)

dairy

70Good

Greek yogurt (plain, whole milk)

dairy

69Good

Frequently asked questions

Is whole milk good for you?: Whole milk can be part of a balanced diet, providing protein and micronutrients like Vitamin B12 and Riboflavin. Its FoodScore of 62/100 reflects its nutritional contributions.
Is whole milk good for weight loss?: Whole milk contains calories and saturated fat, so moderation is key for weight management. For those monitoring caloric intake, lower-fat milk options might be considered.
Is whole milk good for people with diabetes?: Whole milk contains natural sugars (lactose) but no added sugar. People with diabetes should consider their overall carbohydrate intake and consult with a healthcare professional or dietitian.
Is whole milk ultra-processed?: No, whole milk is minimally processed, classified as NOVA class 2. This means it has undergone little processing, primarily pasteurization and homogenization, without significant alteration.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.