There’s a lot of mixed advice out there about dairy foods. Some say you need milk for calcium, while others encourage switching to plant-based milks. And then there’s the question about fat content—should you consume only low-fat or fat-free dairy products? That was the advice once upon a time, but recent research has shifted the recommendation.
All of this may leave you wondering, is milk good for you? The truth is, dairy can be a part of a healthy diet, even if it’s full-fat dairy. You can also have a healthy diet without dairy. The key is to look at your overall diet—along with your preferences.
Dairy products are an easy way to get plenty of calcium, vitamin D, and protein. But there are lots of other ways to get those nutrients, as well. So, if you’re not getting them from dairy, just make sure you’re getting them from other sources instead.
Before we explore alternatives, let’s dig deeper into the nutritional benefits of dairy.
Dairy is well-known for its high protein and calcium content. And it’s a complete protein, meaning it contains all 9 essential amino acids your body can’t make on its own. (There are many other foods that are also complete proteins, from both animal- and plant-based sources .)
Of course, milk is not the only kind of dairy product. The term “dairy” also includes different products made from milk and these foods don’t all have the exact same nutritional profile. Here’s a closer look at the most popular dairy products and the nutrients each contains:
Milk contains a wide range of vitamins and minerals. These include magnesium, potassium, vitamins A and K2, and zinc, among many others. All these nutrients are vital to keep your body’s systems running smoothly. And some of these—like magnesium, potassium, calcium, and vitamin A—are shortfall nutrients, meaning most Americans don’t get enough of them. Milk is also typically fortified with vitamin D, which helps your body absorb calcium. Calcium is best known for helping to build strong bones and teeth, but it also plays a role in muscle movement, blood clotting, and nerve signaling.
Cheese, like milk, is high in calcium and protein. It also contains many of the same vitamins and minerals as milk, although the amounts will vary. Plus, cheese can be a good source of omega-3 fatty acids, another shortfall nutrient. (And if you choose dairy products from grass-fed cows , you may get even more omega-3s.)
But this doesn’t mean you should go eat a bunch of cheese. It’s also high in saturated fat and sodium. So you may want to limit or even omit cheese if you’re watching your blood pressure or trying to stay under the science-based recommendation to keep your total intake of saturated fat below 10% of your daily calories. But if you don’t have specific concerns about saturated fat and sodium, eating cheese in moderation is just fine.
Another benefit of cheese is that it’s lower in lactose than milk. So, if you’re one of the millions of Americans who are lactose intolerant, you might be able to keep cheese on the menu. The amount of lactose and other nutrients in cheese varies among the different types. You can compare those nutrients to see which types of cheeses work best for your needs.
Yogurt may be one of the best dairy options. It provides the same calcium, protein, and other nutrients that milk does, with the added bonus of probiotics. Probiotics from fermented foods , like yogurt, can help increase the bacterial diversity in your gut, which is good for your overall health.
Like cheese, yogurt also has less lactose than milk, so you may be able to tolerate it even if you’re lactose intolerant. Just how much lactose your body can handle varies from person to person. If you’re not sure, you can test these lower-lactose dairy foods in small amounts.
When it comes to choosing yogurt, your best bet is plain yogurt. It doesn’t have the added sugar that’s usually found in vanilla or fruit-flavored yogurt. For more protein, opt for plain Greek yogurt. Then dress it up however you like. You could add a drizzle of honey or maple syrup and a pinch of cinnamon, then stir in some fruit and chopped nuts.
Butter is a type of fat. And fat does have a place in your diet. It’s important to note, though, that butter is high in saturated fat and lacks the protein and calcium found in milk. It does, however, have milk’s fat-soluble vitamins, like vitamins A and K2.
Much like cheese, butter is OK in moderation for most healthy adults. Just think about the total amount of saturated fat you’re getting. But if you have high cholesterol or other heart issues, your doctor may recommend avoiding butter. For optimal health, use plant oils, like olive oil, for cooking and save butter for the occasional treat.
This question is highly debated, and research is mixed. A few studies suggest that organic milk may have fewer pesticides, growth hormones, and antibiotics than conventional milk. In fact, one study found that conventional milk had levels of these 3 substances well above the FDA-approved limit. That said, research comparing these 2 types of milk is in the early stages. Further studies are needed to reach a conclusion.
Other studies suggest that raw milk is not safe to drink because it does not go through pasteurization, which both organic and conventional milk products do. This high-heat process kills bacteria that can cause illness.
If low-fat and fat-free dairy options leave you wanting more, there’s good news: Recent research suggests that full-fat dairy may not be as bad for your heart as once thought. When you’re getting these fats from whole foods like yogurt, milk, or even cheese, you’re also getting a ton of good-for-you nutrients. That’s different than consuming these fats from highly processed foods like chips. But, again, you should consider the overall saturated fat in your diet.
Recommendations suggest you get no more than 10 percent of your daily calories from saturated fat. Saturated fats typically come from animal products, such as meat, beef or pork tallow, butter, and cheese. They’re also found in some oils, like coconut oil. Saturated fats are typically solid at room temperature.
If you like fat-free or low-fat options, there’s no need to make the switch to full-fat.
But do look for any additives, including added sugars. When fat is removed from a food, it’s sometimes replaced with flavorings, sugars, or other additives to improve the taste. Check the ingredients list to find out. As a general rule, the shorter the list and the more ingredients you recognize, the better.
For some health conditions, like heart disease or high cholesterol, your doctor may recommend you stick with low-fat or fat-free options. Talk with your doctor if you have any questions or concerns about which options are best for you. For those without health conditions, the choice between full-fat, low-fat, or fat-free may just be a matter of preference and overall diet. Choose what best fits your lifestyle and tastes, focusing on limiting saturated fats, added sugars, and other additives.
Think about your entire meal plan and overall diet, not just the dairy you're eating (or not eating). For instance, dairy doesn’t have fiber, so it’s a good idea to pair it with high-fiber foods. Make a cheese sandwich on whole grain bread and pile it high with veggies. Top your oatmeal with some plain yogurt, fruit, and a drizzle of honey. Make chia pudding with milk or stir chia seeds into yogurt.
What if you’re lactose intolerant, don’t love the taste of dairy, or eat a plant-based diet? No problem. If dairy doesn’t love you (or you don’t love it), you can get all the nutrients you need from other foods. While dairy foods are high in many vitamins and minerals, their key nutrients are protein and calcium. Here are some other foods that are high in both of these nutrients:
Plant-based milks: Soy milk and pea milk are similar in their protein content to cow’s milk and even contain all 9 essential amino acids. However, you may want to look for brands that have been fortified with calcium and vitamins D and B12 to get closer to the nutritional profile of cow’s milk. Many nut-based milks are also high in protein.
Beans: Some beans are high in both protein and calcium, like soybeans, chickpeas, black beans, and kidney beans. Also, if you mix beans with brown rice, you’ll create a complete protein with all 9 essential amino acids.
Nuts and seeds: Like beans, some nuts and seeds can be a good source of both nutrients. These include almonds, Brazil nuts, hazelnuts, pistachios, sesame seeds, and chia seeds.
Fortified foods: Some packaged foods have calcium added. Look for it on the labels of orange juice, whole grain breakfast cereals, and non-dairy milks.
Dark green veggies: Spinach, broccoli, kale, collard greens, cress, mustard greens, and seaweed are a few vegetables high in calcium.
Fruits: Fresh papaya and oranges, as well as dried figs and apricots, are high in calcium.
Meat, poultry, and eggs: These are high in protein. Fish with edible bones, like salmon and sardines, provide plenty of calcium, too.
A lot of other plant-based foods contain small amounts of protein. And all that protein adds up. Learn how you can get all the protein you need from a plant-based diet.
Whether or not you eat dairy won’t make or break your health. Rather, the key to a healthy diet is in the variety of foods you eat. Eat plenty of plant-based foods like fruits, vegetables, nuts, and legumes. These will give you fiber along with an array of vitamins and minerals. Then just make sure you’re getting protein and calcium, whether that’s from dairy, meats, or plant-based foods. A well-rounded diet is the path to good health.
The information in this and other Active&Fit® blog articles is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any fitness or self-care program. Images used for this article do not depict any members of the Active&Fit Direct program.
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This article was written by Keleigh Somes, edited by Gail Olson, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on March 2, 2026.