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Key Points
The USDA’s recently released 2025–2030 Dietary Guidelines for Americans recommend three daily servings of dairy and the inclusion of full-fat dairy options in your diet.
This reverses course from previous guidelines, which have placed greater emphasis on low-fat and nonfat dairy.
We consulted a cardiologist and registered dietitians to find out what benefits full-fat dairy can provide and whether there are any cons to consuming it.
For decades, fat has been cast as the enemy of good health, while low-fat products were hailed as the smarter, better-for-you choices. But the USDA’s new 2025–2030 Dietary Guidelines for Americans turn that notion on its head, relaxing previous limits on healthy fats.
Published in January, the updated guidance shifts away from a previous emphasis on low-fat recommendations, instead encouraging Americans to get three daily servings of dairy, including full-fat options like cheese, whole milk, and yogurt, while keeping total saturated fat consumption at no more than 10% of daily calories, says Sarah Alexander, MD, a cardiologist at Endeavor Health.
To put this into perspective, 3 cups of whole milk will contain around 450 calories and 14 to 15 grams of saturated fat, coming close to the 10% saturated fat limit on a standard 2,000-calorie diet. “Most individuals will not account for this discrepancy with the rest of their diet, so I’m concerned overall that people will take in more calories and saturated fat than recommended,” Alexander says.
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The updated guidelines also recommend cooking with fats like butter or beef tallow, marking a major pivot from earlier advice. Both of these ingredients have a high saturated fat content, which has been linked to increased risk of cardiovascular disease, explains Ashley Kitchens, MPH, RDN, a registered dietitian nutritionist at Plant Centered Nutrition.
Like most foods, full-fat dairy has nutritional pros and cons — here’s what experts say you need to know about the category.
What is full-fat dairy?
Full-fat dairy refers to dairy products that retain most, if not all, of milk’s naturally occurring fat, says registered dietitian Jordan Langhough, RD. Some full-fat dairy may alternatively have the naturally occurring fat added back in after processing. In contrast, low-fat and nonfat dairy options have had some or all of the fat removed during processing.
Langhough points to whole cow’s milk and whole milk yogurt as two common examples of full-fat dairy that you might be familiar with. The former tends to have a more opaque appearance and richer flavor compared with 2%, low-fat, and nonfat milks. Because whole milk yogurt is made from whole milk, it retains all of the liquid’s natural fats, Langhough details.
What nutrients are in full-fat dairy?
Some of the micro- and macronutrients in full-fat dairy are valuable additions to your diet and can support immune health, bone strength, proper nerve function, and a healthy metabolism.
Here’s a nutritional breakdown of the nutrients you’ll find in full-fat dairy and what they do for your body, according to Langhough.
Macronutrients in full-fat dairy
Protein: 1 cup of whole milk offers about 8 grams of protein. Like all dairy milks, including those with less or no fat, full-fat dairy is a complete protein, providing all essential amino acids and supporting muscle maintenance and growth, tissue repair, and overall metabolic health.
Fat: 1 cup of whole milk contains approximately 8 grams of fat. Dietary fat slows digestion, increases satiety, and helps stabilize energy levels and blood sugar.
Carbohydrates: 1 cup of whole milk provides about 12 grams of carbohydrates, primarily from lactose, a natural sugar found in dairy products. The lactose content remains the same in whole, low-fat, and nonfat milk (unless you purchase lactose-free milk), which helps enhance calcium absorption for bone health, increase satiety, and feed beneficial gut bacteria.
Micronutrients in full-fat dairy
Calcium: Like all dairy milks, full-fat dairy is an excellent source of calcium, a nutrient that’s essential for bone health, muscle contraction, and nerve function. The calcium in full-fat dairy is highly bioavailable, which means that it’s easily absorbed by the body.
Vitamin A: a fat-soluble vitamin that supports vision, immune health, and cellular growth. The fat in full-fat dairy aids in Vitamin A absorption.
B Vitamins: Whole milk provides B vitamins, particularly B12 and B2 (also known as riboflavin), which support energy production, red blood cell formation, and nervous system health.
Vitamin D: Most milk is fortified with vitamin D, because it enhances calcium absorption and supports bone health, immune function, and hormone regulation. Vitamin D is fat-soluble, and the fat in full-fat dairy improves its absorption.
Is full-fat dairy better than low-fat or fat-free options?
You likely noticed that several of the nutrients and benefits above, like complete proteins and calcium, can be accessed through any milk — not just whole milk or full-fat dairy — while others, such as dietary fat and help with absorbing some vitamins, are more accessible through full-fat dairy. So what’s the best option for you?
Full-fat dairy is not necessarily superior to low-fat or fat-free options, Kitchens says. However, some evidence suggests that full-fat dairy may be better for certain individuals based on their health goals and personal preferences.
“Full-fat dairy plays a supportive role in helping meet nutritional needs, improving dietary satisfaction, and supporting metabolic stability within a balanced dietary pattern. One food or food group is not safer or better than others, because it depends on the individual,” Langhough explains.
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It’s always best to consult a doctor or registered dietitian to determine the right dietary approach for you. Due to its nutrient density and caloric content, full-fat dairy may benefit children, teens, pregnant and postpartum women, athletes, older adults with osteoporosis, and individuals trying to gain weight, she says.
How full-fat dairy stacks up against vegan alternatives
Full-fat dairy and plant-based milks differ in their nutritional profiles. Plant-based options such as oat, almond, and coconut milk are generally lower in saturated fat and, when fortified, may provide similar amounts of calcium and vitamin D, Kitchens notes.
However, according to Langhough, full-fat dairy offers more protein, fat, and a range of essential vitamins and minerals in a 1-cup serving. If you’re looking to get protein, calcium, and vitamin D from a plant-based milk, then fortified soy milk will likely be your best bet.
If you’re unsure which option aligns with your health goals, Alexander strongly recommends checking in with a healthcare provider, who can guide you toward the best choice for your needs.
Should you add full-fat dairy to your diet?
Eating full-fat dairy is a personal choice and really depends on an individual’s preferences and nutritional needs. “Personally, I’m a big fan of full-fat dairy, and I do think that acknowledging it as a viable option can be a great thing,” Langhough says. “However, it can be misleading for certain groups who need to monitor their saturated fat intake.”
This brings us back to the beginning. People with high cholesterol should be cautious of full-fat dairy due to its higher saturated fat content, and those monitoring their calorie intake might opt for low- or nonfat products. Individuals with digestive conditions like gallbladder disease or pancreatitis may also need to limit their saturated fat consumption, especially during flares, Langhough details.
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If you’re looking for a general rule of thumb, she says that around one to two servings of full-fat dairy can fit safely into a balanced diet, but eating it at every meal can push saturated fat intake beyond recommended limits.
Kitchens agrees, emphasizing that “guidelines recommend keeping saturated fat under 10% of daily calories. One cup of whole milk contains about 5 grams of saturated fat, so if you consume full-fat dairy among other sources, like meat, butter, cheese, and yogurt, you can quickly exceed that limit.”
Reviewed by
Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the field.
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