Types of Milk Explained: A2, Organic, Half and Half

The milk aisle has gotten crowded. Whole, 2%, A2, organic, lactose free, half and half. Some labels change the nutrition. Some change the price. Some mostly change the marketing. Here is how to tell which is which.

Key takeaways

• Fat level is the biggest difference you can see in the nutrition label.
• A2 and organic are about the protein and how the cow was raised, not about big nutrition gaps.
• Half and half is not milk for drinking. It is a cream blend for coffee and cooking.

The types, one by one

1. Whole, 2%, 1% and skim. These are fat levels. In the US, whole milk is at least 3.25% milkfat, and skim has less than 0.5%. Protein and calcium stay about the same, so the choice comes down to calories and how it tastes. Most milk is also fortified with vitamin D.

2. A1 and A2 milk. Cow's milk has a protein called beta casein, and it comes in two main versions, A1 and A2. Regular milk has a mix of both. A2 milk comes from cows that make only the A2 type. A few small studies suggest some people have less stomach discomfort with A2 milk, but the evidence is limited. A2 milk still has lactose, and it is not safe for a milk allergy.

3. Organic milk. This is about how the cow is raised. USDA organic rules cover organic feed, pasture access and a ban on routine antibiotics and added growth hormones. The nutrition label looks much the same as regular milk. Pay extra only if those farming practices matter to you.

4. Lactose free milk. Lactase, the enzyme that digests lactose, is added. The calcium and protein stay the same, and it tastes a little sweeter. It helps with lactose intolerance, but not with a milk allergy.

5. Ultra pasteurized and shelf stable milk. This milk is heated hotter to last longer. Shelf stable cartons can sit in the pantry until opened, and many organic brands are ultra pasteurized. It is handy for travel and for people who use milk slowly.

6. Half and half. By the US standard, half and half is between 10.5% and 18% milkfat. Whole milk is around 3.25%. Light cream is higher, and heavy cream is at least 36%. Use it by the splash in coffee. It is not a milk swap.

7. Plant milks. Oat, almond and soy are different foods. MyPlate counts fortified soy milk in the dairy group. Others are often lower in protein, so read the label for protein, calcium, vitamin D and added sugar.

What to skip

• Raw milk. The FDA and CDC advise against it because it can carry germs that cause serious illness.
• Paying more for claims you do not need. Check the label for what it actually changes.

How to choose

1. Start with your goal. Cooking, drinking, coffee, or a lactose issue.
2. Pick a fat level. Compare the calories per serving on the label.
3. Check the protein and added sugar. Plant milks vary widely.
4. Treat A2 and organic as optional. Try one carton and see if you notice a difference before you commit.
5. Compare cost per ounce. Our guide to the unit price on the shelf tag makes this quick.

Your checklist for this week

• ☐ Read the nutrition label on the milk you buy now.
• ☐ Note the fat level and the protein per serving.
• ☐ If you have stomach issues, try lactose free or A2 for one week and note it.
• ☐ Check the unit price before you switch to a pricier carton.
• ☐ Keep half and half for coffee, not as a milk replacement.

Subscribe below for the next Health piece, on easy ways to keep moving as the weather turns cold. Related: how much protein you need.

This is general information, not medical advice. Check with your doctor before major changes. Ask a pediatrician what to give babies and young children, and see an allergist if you suspect a milk allergy.