Full-Fat vs Low-Fat Dairy: The Healthier Choice for You

Several Australian nutrition bodies have long encouraged choosing mostly reduced-fat milk, yoghurt and cheese as part of a healthy pattern. The Australian Dietary Guidelines say these foods should be “mostly reduced fat,” while the Heart Foundation’s latest position notes that unflavoured milk, yoghurt and cheese can fit within a heart-healthy eating pattern, and advises people with high blood cholesterol to opt for reduced-fat varieties.

So, what’s the major difference between full-fat vs. low-fat dairy, and which is truly healthier? Are there benefits to having both? We tapped three nutrition experts to help explain.

How does full-fat dairy compare to low-fat dairy on nutrition?

Every product varies slightly, but milk is a common benchmark. Below are typical figures per 1 cup (~250 ml).

Full-fat milk, per cup

Energy: 636 kilojoules
Fat: 8 g
Saturated fat: 4.5 g
Protein: 8 g
Sugar (mostly lactose): 12 g

Low-fat milk (1%), per cup

Energy: 444 kilojoules
Fat: 2.3 g
Saturated fat: 1.5 g
Protein: 8 g
Sugar (mostly lactose): 12 g

These figures highlight the main trade-off: similar protein and natural sugars, with lower total and saturated fat—and fewer kilojoules—in low-fat milk. For people managing cholesterol or overall energy intake, the reduced-fat choice aligns with Australian guidance, while others may prefer the taste and satiety of full-fat within their kilojoule needs and a balanced diet.

The differences between full-fat and low-fat dairy

The key differences are fat and kilojoules. “Full-fat dairy retains its natural milk fat—usually around 3% to 4%—while low-fat and skim versions have some or all of that fat removed,” says nutrition expert Dr Danbee Kim. “That fat carries kilojoules, but it also carries fat-soluble vitamins like A and D and helps you feel fuller for longer.”

That doesn’t mean low fat or skim milks lack nutrients. “Low-fat milks often have some fat-soluble vitamins added back since they were lost during fat removal,” says nutritionist and registered dietitian Sonya Angelone.

Processing is similar across the board. Commercial milk is typically separated into skim and cream, then recombined to standard fat levels: about 3.2% for full-cream, 2% for reduced-fat, 1% for low fat and under 0.5% for skim.

“Full-fat dairy offers a richer texture and can aid absorption of fat-soluble vitamins, while low-fat versions are lighter but may lose some flavour and mouthfeel,” adds registered dietitian Scott Keatley. “Some processed low-fat products add gums, starches or sugar to compensate.”

Full-fat dairy benefits

Full-fat dairy has a few potential upsides. “Full-fat dairy may help regulate appetite and support steadier energy because fat slows gastric emptying and promotes satiety hormones like cholecystokinin,” says Keatley. “There is also evidence that specific milk fatty acids—pentadecanoic and heptadecanoic acids—are linked with lower cardiometabolic risk.”

Dr Kim notes that some research suggests full-fat dairy may raise HDL ‘good’ cholesterol without worsening LDL ‘bad’ cholesterol.

That said, eating full-fat dairy has not been clearly linked with lower rates of coronary heart disease or stroke, says Angelone. “There may be specific benefits to fermented dairy such as yoghurt and cheese, which can reduce biomarkers of inflammation,” she says.

Many people also find full-fat options more satisfying, which can reduce the risk of overeating, Keatley adds.

Is full-fat dairy better for you than low-fat dairy?

A blanket call is hard to make. “For most healthy people, moderate amounts of full-fat dairy appear just as healthy as low-fat versions,” says Dr Kim. “If you are managing heart disease, high cholesterol or aiming for weight loss, low-fat choices may still be better to help reduce total kilojoules and saturated fat.”

Your overall pattern matters too. “In the context of a balanced diet rich in vegetables, fruit and whole grains, full-fat dairy can fit comfortably and may even support metabolic health,” Keatley says. “The key is dietary pattern, not demonising or glorifying one version.”

Dr Kim agrees. “It is less about one being ‘better’ and more about how it fits your lifestyle and total diet,” she says.

Is low-fat dairy bad for you?

No. Low-fat dairy is not bad for you and most major health organisations still recommend low-fat or no-fat options. “Lower fat dairy products are also lower in kilojoules than higher fat dairy products and may be more appropriate on a kilojoule-restricted diet,” says Angelone. Because fat helps you feel full, low-fat products can be less satisfying for some people, which may lead to eating more to compensate.

Keatley, agrees. “Low-fat dairy isn’t bad. It still delivers calcium, protein and vitamin D with fewer kilojoules,” he says. “The issue is when people choose flavoured low-fat dairy with added sugar, which can offset the kilojoule savings.” In plain form, “low-fat dairy is a smart, nutrient-dense option.”

Which is healthier for you?

It depends on your overall diet and health goals. “Research over the past few years has shown that full-fat dairy isn’t necessarily ‘bad’ as once thought. Many studies show little to no difference in cholesterol, blood pressure or heart health markers when comparing people who consume full-fat vs low-fat dairy,” says Dr Kim. “What matters most is the quality of your overall eating pattern, not just the fat content of milk or yoghurt.”

Keatley suggests matching the choice to your priorities. “Full-fat dairy can support satiety and may improve absorption of fat-soluble vitamins like A and D. Low-fat dairy reduces kilojoules and saturated fat, which can help if you are managing weight. The healthier choice comes down to context, not the fat content alone.”