Not everything you read about milk is true. Decades of nutrition research show how
valuable milk is – so don’t let skeptics lead you astray.
Learn the truth about milk.


ONE

Milk is a nutrient powerhouse.

Milk isn’t just for kids – although it’s especially important for growing kids who need the nourishment that milk provides. Milk is an affordable, convenient and easily accessible source of essential nutrients for all family members. Milk is America’s top food source of calcium, vitamin D and potassium – three nutrients that are most often lacking in our diet. Milk is also a good source of high-quality protein (casein and whey). Each 8-ounce glass of milk contains 8 grams of protein – compared to a large egg, which has 6 grams of protein.

TWO

Milk provides valuable nutrients without excess fat or calories.

No matter what you choose – fat free, low fat,organic – dairy milk provides 9 essential nutrients. Fat-free milk contains just 80 calories per cup, and all the nutrients are still intact. Rest assured, the milk is not diluted. If you prefer whole, full-fat milk, it’s actually 3.25% milkfat by weight – which is not as much as many people think. Since milk is highly regulated, you can feel good about its safety. Every batch is carefully tested for antibiotics, and any milk testing positive for antibiotics is discarded before it reaches the dairy case. So you can feel confident your milk is safe and wholesome.

The Truth About Organic Milk

THREE

Milk offers a range of health benefits, backed by
decades of research.

Skeptics may claim that milk isn’t necessary, but a large body of scientific research suggests otherwise. Studies repeatedly show the benefits of drinking two to three glasses of milk a day. Milk helps build and maintain bone strength, and has been found to boost muscle growth and support healthy weight. An extensive body of research suggests far-reaching health benefits of milk – ranging from “reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults,” according to ChooseMyPlate.gov. Milk and milk products are valuable foods that nourish people around the world and play a valuable role in global public health.

FOUR

Milk is not easily replaced

It’s hard to get nutrients you need without milk in your diet. Studies with adults and kids have shown just how tough that is, and how missing those nutrients can have a negative health impact. The truth is, not all non-dairy milks have the same nutrients as real milk, so it’s important to know what you are getting in each glass. For instance, dairy milk has 8 times the protein of almond and rice milks – which contain a long list of ingredients, including added sugar, syrups, salt, thickeners and stabilizers. Real milk’s ingredient list is short and simple, with only ingredients you know.

FIVE

Milk is real, wholesome and local

Milk is one of the original local, farm-to-table foods. It’s a product from farm families that care about their cows. In fact, 97% of dairy farms are still family-owned and operated – passed down from generation to generation. Little handling is done from farm to fridge – primarily just pasteurization, a simple heat-treated process that ensures the milk you buy at the store is safe to drink, but does not reduce the nutrients inside. Milk is a whole, naturally nutrient-rich food.


"Intake of dairy products is linked to improved bone health, and may
reduce the risk of osteoporosis. The intake of dairy products is especially
important to bone health during childhood and adolescence, when bone
mass is being built. Intake of dairy products is also associated with a
reduced risk of cardiovascular disease and type 2 diabetes, and with lower
blood pressure in adults".

U.S.D.A. ChooseMyPlate.gov

one cup of milk

Milk contains a unique package of nutrients that’s hard to find in
any other single food or beverage. It’s real, affordable,
and naturally nutrient-rich. One cup of milk – whether fat-free,
low-fat, whole, lactose-free or organic – provides:

calcium

Calcium helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting. Milk is the top food source for calcium in the American diet.

potassium

Potassium regulates the body’s fluid balance and helps maintain normal blood pressure. It’s also needed for muscle activity and contraction. Along with calcium and vitamin D, milk is the top food source for potassium - three of the nutrients that nutrition experts have identified as most likely to be missing from the American diet.

phosphorus

Phosphorus helps strengthen bones and generates energy in your body’s cells.

vitamin B12

Vitamin B12 helps build red blood cells that carry oxygen from the lungs to working muscles.

niacin

Niacin is important for the normal function of many enzymes in the body, and is involved in the metabolism of sugars and fatty acids.

vitamin D

Vitamin D helps promote the absorption of calcium and enhances bone mineralization. Milk is one of the few foods that provides this important vitamin and is the top food source for vitamin D in the American diet.

protein

The protein in milk is high quality, which means it contains all of the essential amino acids or “building blocks” of protein. Protein builds and repairs muscle tissue and is also a critical structural component of body tissues, including organs and bones.

vitamin A

This nutrient helps maintain normal vision and skin. It also helps regulate cell growth and maintains the integrity of the immune system.

riboflavin

Riboflavin, also known as vitamin B2, helps convert food into energy – a process crucial for exercising muscles.



Amount of milk or milk products recommended daily
(2 cups for ages 2-3 years, 2.5 cups for 4-8 years)

*Dietary Guidelines for Americans

GET MORE FACTS

ADDITIONAL RESOURCES

U.S. Department of Agriculture Food Group
ChooseMyPlate.gov/Dairy

National Dairy Council
The Dairy Connection/Research

Dairy Council of California
HealthyEating.org/ Milk Myth Busters

American Academy of Pediatrics
HealthyChildren.org/Calcium: The Teen Bone Builder

American Heart Association
Dairy Products - Milk, Yogurt and Cheese

American Heart Association
Dairy Products - Milk, Yogurt and Cheese