How much cholesterol is in milk?
Not much. A cup of whole milk has about 24 mg of cholesterol, according to USDA FoodData Central. That is 8% of the 300 mg Daily Value on US nutrition labels, or about an eighth of the cholesterol in one large egg. Lower-fat milks have less, because cholesterol travels with the milk fat.
| Milk, 1 cup (8 fl oz) | Cholesterol | % Daily Value | Saturated fat | Calories |
|---|---|---|---|---|
| Whole milk (3.25%) | 24 mg | 8% | 4.6 g | 149 |
| Reduced-fat milk (2%) | 20 mg | 7% | 3.1 g | 122 |
| Low-fat milk (1%) | 12 mg | 4% | 1.5 g | 102 |
| Skim (fat-free) milk | 5 mg | 2% | 0.1 g | 83 |
| Chocolate milk, whole | 30 mg | 10% | 5.3 g | 208 |
| Buttermilk, low-fat | 10 mg | 3% | 1.6 g | 98 |
| Goat milk | 27 mg | 9% | 6.5 g | 168 |
| Sheep milk | 66 mg | 22% | 11.3 g | 265 |
Going from whole to skim milk cuts the cholesterol by about 80%, from 24 mg to 5 mg a cup. The bigger change is saturated fat, which drops from 4.6 g to almost nothing.
Per 100 g: whole milk has 10 mg of cholesterol, 2% has 8 mg, 1% has 5 mg, and skim has 2 mg. Use these figures when a recipe or package lists grams instead of cups.
Is milk high in cholesterol?
No. Compared with other animal foods, milk is low in cholesterol per serving. A cup of whole milk has a third as much as a 3 oz chicken breast (72 mg) and less than an ounce of cheddar (28 mg). Our chart of foods high in cholesterol shows where milk sits against eggs, organ meats, and shellfish.
What makes whole milk worth watching is saturated fat. One cup carries 4.6 g, almost a quarter of the 20 g limit on a 2,000-calorie diet (10% of calories). Saturated fat raises LDL cholesterol more than the cholesterol in food does for most people, which is why the American Heart Association's 2019 advisory points to eating patterns built on low-fat or fat-free dairy.
It adds up across a day
| Three cups a day | Cholesterol | Saturated fat |
|---|---|---|
| Whole milk | 73 mg | 13.7 g (68% of 20 g) |
| 2% milk | 59 mg | 9.2 g (46% of 20 g) |
| 1% milk | 37 mg | 4.6 g (23% of 20 g) |
| Skim milk | 15 mg | 0.4 g (2% of 20 g) |
Three cups of whole milk barely dent a cholesterol budget but use up two-thirds of a day's saturated fat.
Do plant milks have cholesterol?
No. Cholesterol is made only by animals, so soy, almond, oat, rice, and coconut milk all contain zero. Their saturated fat is a different story:
| Plant milk, 1 cup | Cholesterol | Saturated fat | Calories |
|---|---|---|---|
| Soy milk, original | 0 mg | 0.5 g | 104 |
| Almond milk, unsweetened | 0 mg | 0.2 g | 39 |
| Rice milk, unsweetened | 0 mg | 0 g | 113 |
| Coconut milk beverage, sweetened | 0 mg | 5.0 g | 74 |
Soy and unsweetened almond milk are the lowest in both numbers. The coconut milk sold in cartons has more saturated fat per cup than whole cow's milk, because coconut fat is mostly saturated. Canned coconut milk for cooking is much richer still, at about 2.8 g of saturated fat per tablespoon.
Oat milk is not in the USDA SR Legacy database, and brands differ a lot because many add oil. Like other plant milks it has no cholesterol, so check the label for saturated fat and added sugar.
Cream, half-and-half, and other milk products
The richer the product, the more cholesterol and saturated fat per spoonful. These are the ones that quietly add up in coffee and cooking:
| Product | Serving | Cholesterol | Saturated fat |
|---|---|---|---|
| Half-and-half | 1 tbsp (15 g) | 5 mg | 1.1 g |
| Light (coffee) cream | 1 tbsp (15 g) | 9 mg | 1.5 g |
| Heavy whipping cream | 1 tbsp (15 g) | 17 mg | 3.5 g |
| Evaporated milk, whole | ½ cup (126 g) | 37 mg | 5.8 g |
| Sweetened condensed milk | 1 fl oz (38 g) | 13 mg | 2.1 g |
Two tablespoons of half-and-half in each of two coffees comes to about 21 mg of cholesterol and 4.2 g of saturated fat, close to a cup of whole milk. For cheese and yogurt, see our cheese cholesterol chart.
Which milk is best if you watch your cholesterol?
If your clinician has asked you to limit saturated fat or dietary cholesterol, these are reasonable picks, in rough order:
- Skim or 1% milk keeps the protein, calcium, and vitamin D of dairy with little saturated fat.
- Unsweetened soy milk is the closest plant match on protein, with no cholesterol.
- Unsweetened almond milk is very low in calories and fat, but also low in protein.
- Oat milk works well in coffee; pick one without much added oil or sugar.
- Coconut milk beverages have no cholesterol but more saturated fat than whole milk.
The 2025–2030 Dietary Guidelines for Americans set no numeric limit on dietary cholesterol and keep saturated fat under 10% of daily calories. Milk on its own rarely breaks either budget. It matters most when it is one of several dairy foods in a day, alongside butter, cheese, and cream. Our guide to how much cholesterol you can have per day covers the 200 mg and 300 mg targets some people are given.
Not a treatment. Switching milk is a small diet change. If you have high LDL, diabetes, or heart disease, ask your clinician what changes matter most for you.
Track milk in your daily cholesterol
Milk is easy to forget because it hides in coffee, cereal, smoothies, and sauces. Logging it for a week shows whether it adds a few milligrams or a real share of your saturated fat.
In the Cholesterol Tracker app, search "milk, 2%" and set the amount, or scan the carton's nutrition label to log the exact brand. For a daily latte, save it once and use Quick Log to add the same amount each morning.
Frequently asked questions
Does milk have cholesterol?
Yes, cow's milk has a small amount. A cup of whole milk has about 24 mg, 2% milk about 20 mg, 1% milk about 12 mg, and skim milk about 5 mg, based on USDA FoodData Central. Plant milks such as soy, almond, oat, and rice milk have none.
Does milk raise cholesterol?
The cholesterol in milk is small. Whole milk's saturated fat, about 4.6 g per cup, is more likely to raise LDL cholesterol than its 24 mg of dietary cholesterol. Low-fat or skim milk has very little of either. The effect depends on how much you drink and the rest of your diet.
Is skim milk better for high cholesterol than whole milk?
For saturated fat, yes. A cup of skim milk has about 0.1 g of saturated fat and 5 mg of cholesterol, against 4.6 g and 24 mg in whole milk. The American Heart Association's 2019 advisory recommends eating patterns that include low-fat or fat-free dairy products.
Is oat milk or almond milk better for cholesterol?
Both have no cholesterol. Unsweetened almond milk is lower in calories and saturated fat, while oat milk is creamier and often has added oil and sugar. Compare saturated fat and added sugar on the labels of the brands you buy.
Sources
- USDA FoodData Central: Milk, whole, 3.25% milkfat (SR Legacy, FDC ID 171265), 2%, 1%, and nonfat milk, and plant milk entries
- Carson JAS et al. Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the AHA. Circulation, 2020
- Dietary Guidelines for Americans, 2025–2030
- FDA: Daily Value on the Nutrition Facts label
Not medical advice. This article explains dietary cholesterol in food. It does not diagnose or treat any condition. Ask a qualified healthcare professional about your blood cholesterol and personal targets.
