Americans love dairy. In 2023, the average person in the United States consumed 661 pounds of milk and other dairy products, including butter, yogurt, ice cream and cheese, according to the most recent data from the Department of Agriculture.

But for such a beloved food group, there is a lot we get wrong about dairy’s nutritional benefits, and what it can (and can’t) do for our health.

Here are five misconceptions the nutrition experts we spoke with said they hear most often about dairy.

Myth No. 1: Milk is an essential part of a healthy diet.

While cow’s milk may have provided necessary nutrients during scarcer times thousands of years ago, experts say that many people don’t need milk to meet their nutrient needs today.

“The biggest myth around cow’s milk is that it’s a necessary food,” said Amy Joy Lanou, a professor of nutrition at the UNC Gillings School of Global Public Health. “The evidence just doesn’t support that.”

Milk has long been advertised as the ticket to strong, healthy bones, for instance — largely because it is rich in calcium. One cup of low-fat milk supplies more than 300 milligrams of the nutrient, or about a third of the daily recommended amount for most adults in the United States.

But research suggests that you don’t need to drink milk to maintain healthy bones. In a 2022 analysis of 20 studies, for instance, researchers found no differences in bone fracture risk between people who consumed the most milk versus those who consumed the least.

And plenty of other foods offer similar nutrients, such as protein, vitamin B12, phosphorous and calcium. Bony fish like canned sardines and leafy green vegetables like collard greens and spinach are high in calcium, said Alice H. Lichtenstein, a professor of nutrition science and policy at Tufts University. And lean meats and fish supply protein, phosphorous and vitamin B12.

Many people get the nutrients found in milk, like calcium, vitamin B12 and vitamin D, from fortified packaged foods and drinks.

As long as you follow a balanced diet, you don’t need to consume dairy, said Dr. Dariush Mozaffarian, a cardiologist and the director of the Food Is Medicine Institute at Tufts University.

Myth No. 2: Low-fat dairy is always healthier.

Since the 1980s, federal health officials have recommended that Americans prioritize lower-fat dairy products over whole milk varieties to limit the consumption of saturated fats, which in excess can increase the risk of heart attack and stroke.

But Dr. Mozaffarian and other experts have called that recommendation into question, claiming that it is not based on strong evidence.

While large observational studies have indeed found that lower-fat milk is associated with fewer health risks (like cardiovascular disease) than whole milk, others have found benefits associated with consuming full-fat dairy. In a 2018 analysis of 16 studies, for example, researchers found that people with higher levels of dairy fats in their blood were less likely to develop Type 2 diabetes than those with lower levels.

In a 2025 review, a group of international researchers concluded that the current evidence does not support recommending one variety of milk over the other.

For that reason, the experts said, the best choice for you depends on your preferences and health priorities. If you want to maximize protein and calcium while consuming the fewest calories, for instance, lower-fat dairy may be a good choice, Dr. Lichtenstein said. Whole milk contains roughly the same amount of protein and calcium as fat-free milk, but it has nearly twice as many calories.

Some people, on the other hand, prefer the taste and texture of whole milk.

Myth No. 3: Plant milk is more nutritious than cow’s milk.

Alternative milks made from plants like soybeans, almonds and oats may seem healthier, but that is not always the case, the experts said.

Plant milks don’t always supply the key vitamins and minerals found in cow’s milk, such as protein, calcium, potassium and B and D vitamins, so they’re not an equal substitute. And some plant milks contain ingredients that unflavored cow’s milks usually lack, like added sugars and sodium. In excess, these ingredients can harm your health, said Kara Lynch, a dietitian at Michigan State University Extension.

Protein quality can also vary across plant-based milks, Dr. Lichtenstein said. In a 2024 review of the nutritional quality of animal- and plant-based milk alternatives, researchers found that the protein in some plant-based milks weren’t “complete,” meaning they don’t contain all nine of the essential amino acids your body cannot make on its own. Cow’s milk, on the other hand, is a “complete” source of protein — as is soy milk.

Myth No. 4: You must avoid dairy if you’re lactose intolerant.

People with lactose intolerance have difficulty digesting lactose, a natural sugar found in milk, because they do not make enough of an enzyme called lactase, which breaks it down. As a result, they can experience symptoms like bloating, gas and diarrhea after drinking milk and eating other dairy products like fresh cheeses and ice cream.

But certain dairy products contain very little lactose and are less likely to cause symptoms in people with lactose intolerance, especially if eaten in moderation. These include hard cheeses, butter and fermented dairy products like yogurt and sour cream.

Riskier foods, like milk, cottage cheese and feta cheese, aren’t necessarily off-limits for people with lactose intolerance either. You can thwart potential symptoms if you take a lactase enzyme supplement, like Lactaid, before eating them.

You can also find lactose-free dairy products, like certain milks, cheeses, yogurts and ice creams, at grocery stores. These are just like regular dairy products but they have the lactase enzyme mixed in, so they are much more tolerable for people who are lactose intolerant.

Myth No. 5: Raw milk is better for you.

Misinformation about unpasteurized, or “raw,” milk is widespread, Ms. Lynch said. Some believe that pasteurization, which involves heating milk to destroy harmful microbes, reduces beneficial nutrients, making pasteurized milk less healthy.

That argument is “misleading and harmful,” Ms. Lynch said. While pasteurization may destroy a small amount of certain nutrients in milk, she said, it’s not enough to make a real difference in how nutritious it is. And the safety benefits of pasteurization far outweigh those potential drawbacks.

Raw milk can carry dangerous pathogens like salmonella, E. coli, campylobacter and listeria, which can cause serious — and sometimes fatal — food-borne illness.

“You just don’t want to play with that stuff, especially with your children,” said Dr. Lanou, the nutrition professor.