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Dairy foods, like milk, cheese, and yogurt, are nutritious staples in many people’s diets. They’re also controversial because some forms are high in fat. For years, health experts have advised choosing low-fat or nonfat dairy foods for better heart health.

​But research and recommendations on whether dairy fat fits into a healthy diet have changed somewhat. Here’s what you should know about dairy nutrition science and whether full-fat dairy is a healthy choice for you.

Nutrients in Dairy Foods

Dairy foods offer many nutrients that help keep your body healthy. Though the nutrients can differ by product, most dairy foods are great sources of:​

• Calcium, which builds and maintains strong bones and teeth.
• Carbohydrates for energy.
• Minerals like potassium, phosphorus, zinc, selenium, and iodine, which regulate many biochemical reactions throughout your body.
• Protein for strong muscles and healthy organs, tissues, and immune cells.
• Vitamins A, D, and many B vitamins, which fuel your immune system and help your body turn food into energy.

These nutrients are highest in whole dairy foods, like milk, yogurt, cottage cheese, and other unprocessed cheeses. Dairy foods like ice cream, cream, cream cheese, and processed American cheese are less nutrient dense.

Dairy and Saturated Fat

Though packed with nutrients, dairy foods like whole milk, cheese, and full-fat yogurt are also high in fat. Fat isn’t necessarily bad for you, but not all fat is the same.​

Unlike high-fat plant foods, like nuts and olive oil, which contain mostly healthy unsaturated fats, dairy foods are high in saturated fat. Saturated fat can raise your levels of low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol. This can lead to plaque buildup in your arteries.

Certain saturated fats can also increase inflammation. This can trigger or worsen these and other health conditions:​

• Arthritis and gout.
• Autoimmune diseases like inflammatory bowel disease (IBD) and rheumatoid arthritis.
• Certain cancers.
• Diabetes.
• Heart disease.
• Lung diseases like COPD and asthma.
• Neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Experts suggest keeping saturated fat below 10% of your daily calories. If you eat 2,000 calories a day, that means less than 22 grams of saturated fat each day.

​One cup of whole milk has about 8 grams of total fat and nearly 5 grams of saturated fat. That’s about 25% of your daily saturated fat budget.

Keep in mind that foods like burgers, steak, and other high-fat meats also contain a lot of saturated fat. Some packaged snack foods and desserts are also high in saturated fat.​

Should you choose Low-Fat or High-Fat Dairy?

Nutrition science is constantly evolving, and as scientists learn more about how foods affect health, recommendations may change. Dairy foods are a great example of this.

​Previously, scientists believed that all saturated fat was unhealthy and could raise the risk of heart disease and other health problems. But more recent evidence shows that saturated fat from dairy isn’t as harmful as previously thought, especially for heart health.

​In recent decades, scientists have studied how eating dairy foods like milk, cheese, and yogurt affects heart disease risk. Most found no major difference in risk between people who ate high-fat dairy and those who chose low-fat options.

Many studies also show that, for most people, eating full-fat milk, cheese, and yogurt doesn’t increase:​

• Blood pressure.
• Insulin resistance
• Cholesterol and triglycerides.

Full-fat dairy does have more saturated fat, but it also contains many helpful nutrients. Experts recommend looking at the whole nutritional value of a food, not just its fat content.

Helpful nutrients like protein, calcium, or probiotics in yogurt might balance out the negative effects of fat. This could explain why dairy seems to have a neutral effect on heart disease.

​Most research on dairy and health focuses on people who eat up to three servings of dairy a day. A serving of dairy is:

• One cup of milk.
• One cup of yogurt.
• One and a half ounces of natural cheese.

We don’t know what happens if you eat more than that, especially if you have a history of heart disease.​ The most recent dietary guidance for cardiovascular health by the American Heart Association advise low fat or fat free dairy products. Low fat dairy is also an integral component of the DASH diet (Dietary Approaches to Stop Hypertension).

Registered Dietitians recommend looking at your diet as a whole. Full fat dairy could be a beneficial component of an already well-balanced diet. People who need more calories, like growing kids or older adults with small appetites, may benefit from full-fat dairy. The extra fat adds calories without needing to eat more food.

However, full fat dairy would not be favorable to add in if you are already exceeding saturated fat needs (such as by frequently eating fast food).

How to Balance Full-Fat and Low-Fat Dairy

All types of dairy — nonfat, low-fat, or full-fat — can have nutritious value. Unless you have a dairy allergy or intolerance, a healthy diet can include dairy in balance with other healthy foods.​ To balance full- and low-fat dairy:

• Choose cultured dairy foods with probiotics to support gut health. Good options include kefir, yogurt, or cultured cottage cheese.
• Eat small amounts of cheese in moderation and pair it with high-fiber foods. For example, try 1 ounce of aged cheddar with grapes or strawberries as a snack.
• Prioritize low-fat or nonfat milk if you drink milk daily with meals or add it to cereal.
• Use whole milk or full-fat yogurt in small portions for a more indulgent dairy treat. For example, try whole-milk Greek yogurt topped with fresh berries and coconut for a dessert.

How to Know What’s Right for You

Feeling unsure about what to eat is common, especially as nutrition advice changes. A registered dietitian can help you stay informed and create a diet plan that fits your:​

• Health needs.
• Health risk factors.
• Lifestyle.
• Tastes and preferences.

Eating well is vital for your overall health. If you have questions about adding dairy or other foods to your diet, talk to your health care team.