Milk During Pregnancy: Which Type Is Best For You And Why?

Pasteurized milk containing optimum levels of essential nutrients is beneficial.

Reviewed by Dr. Shikha Sharma, MBBS Dr. Shikha Sharma Dr. Shikha SharmaMBBS MomJunction on FacebookFollow MomJunction on YouTube Specialty: Nutrition advisorExperience: 21 years
Written by , BSc Rebecca Malachi BSc Follow MomJunction on Linkedin Specialty: Pregnancy, Health and WellnessExperience: 12 years
Edited by , M.Sc. (Food & Nutrition), MBA Swati Patwal M.Sc. (Food & Nutrition), MBA Follow MomJunction on Linkedin Specialty: Food, Nutrition and HealthExperience: 10 years
Fact-checked by , M.Pharm, PhD Dr. Joyani Das M.Pharm, PhD Follow MomJunction on Linkedin Specialty: Pharma, Health and WellnessExperience: 3.5 years
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A-pregnant-lady-pouring-milk-into-a-glass

Image: Midjourney/ MomJunction Design Team

Women need milk during pregnancy to have a balanced diet. A mom-to-be needs to consume about two to three servings of milk per day unless there are any restrictions or limitations (1). Since it has all of the nine essential amino acids required for sustenance, growth, and development, milk can provide the necessary nutritional needs to both the mother and the baby (2) (3). But are there alternatives for those who cannot drink cow or animal milk?

This post will help you understand the different types of milk, including their nutritional value and side effects, and guide you in choosing the right one for yourself.

In This Article

Key Pointers

  • Milk during pregnancy provides calcium, protein, vitamin D, heartburn relief, and hydration.
  • Drinking raw milk can be dangerous for unborn babies due to the presence of harmful bacteria.
  • Pasteurized milk is recommended, and low-fat milk is a good choice for its nutrients.

Is It Good To Drink Milk During Pregnancy?

Drinking milk during pregnancy

Image: Shutterstock

Yes, milk provides healthy amounts of calcium, protein and vitamin D to ensure a healthy pregnancy and fetal growth (4).

protip_icon Research finds
High consumption of milk products during pregnancy was associated with a lower risk of cow’s milk allergy in children (5).

How Much Milk Should A Pregnant Woman Drink In A Day?

Three glasses of milk during pregnancy

Image: Shutterstock

A pregnant woman can have around three glasses of milk, preferably the low-fat or non-fat variety, every day to benefit from it (1).  However, the selection of milk will depend on the medical and prenatal nutritional status of the mother.

Benefits Of Drinking Milk During Pregnancy

Milk offers the following benefits during pregnancy:

1. Dietary calcium for bones

An expectant mother provides approximately 50 to 330mg of calcium to support the developing fetal skeleton (6).To fulfill this requirement, an expecting woman of 19 years and older are recommended to consume 1,000mg of calcium a day. Women under 19 are recommended to consume 1,300mg of calcium a day. One glass (250ml) of nonfat milk offers 309mg of calcium (7). Therefore, it is advisable to consume three to four glasses of milk to meet your everyday calcium needs during pregnancy.

2. Protein for baby development

During pregnancy, optimum intake of protein helps in supporting the baby’s growth and their cells to multiply rapidly (3). Protein could possibly help strengthen the uterus, improve blood supply, and nourish the baby (8) (9).

If the protein intake is insufficient, it might increase the risk of low birth weight in babies (10). The daily requirement of protein for pregnant women is 1.1g/kg body weight/day (11). One glass of milk offers 8-9g of protein (4). Therefore, taking three glasses of low-fat milk can help you meet more than one-third of your protein requirement of the day (12).

3. Vitamin D prevents neonatal rickets

Intake of vitamin D during pregnancy could help prevent neonatal ricketsiDisease caused by the lack of Vitamin D or Calcium and characterized by weak bone development. and low birth weight. The daily requirement of vitamin D is 400IU (12), and one serving (8oz) of milk can offer 115 to 124 IU (14). Therefore, consuming three servings of milk can help you meet 59% of this vitamin’s requirement.

4. Antacid property

Milk during pregnancy to get relief from heartburn

Image: Shutterstock

HeartburniDiscomfort and burning sensation in the chest and other gastric issues are common during pregnancy. Drinking non-fat or low-fat milk can relieve the symptoms of heartburn to some extent (16).

5. Keeps you hydrated

It’s important for pregnant women to stay hydrated by drinking plenty of fluids throughout the day. Proper hydration helps maintain overall health during pregnancy. If you feel dehydrated or stressed out, having a glass of milk helps. It keeps you hydrated and makes up for the fluid loss in the body (17).

Raw Milk Or Pasteurized Milk: What Is Safe?

Drinking unpasteurized or raw milk or consuming anything prepared from raw milk is not safe during pregnancy. The consumption of raw milk (which is not pasteurized and carries microbes) increases the risk of several diseases, such as listeriosisiA serious infectious foodborne disease caused by the bacterium Listeria monocytogenes.  (17). According to a report by the Centers for Disease Control and Prevention, pregnant women are ten times more susceptible to contracting listeriosis than healthy adults.

During the pasteurizationiProcess of food preservation using mild heat. process, the milk is heated at high temperatures to destroy the microbes that contribute to several diseases. Listeriosis is rare but can be dangerous for unborn babies.

protip_icon Quick fact
Drinking raw or unpasteurized milk during pregnancy can harm the fetus and might lead to miscarriage in some cases, even if you don’t feel sick (18).

Types Of Milk – What Is The Best Milk To Drink When Pregnant?

In general, milk is of various types. However, the two basic types are full fat and low fat or skimmed milk. Whether you choose skimmed or whole milk, it is essential to pick one that is pasteurized. Raw milk usually contains bacteria, which can be dangerous for you and your unborn baby.

The US Center for Disease Control and Prevention (CDC) recommends pregnant women avoid foods made from unpasteurized milk (19).

Below is listed a variety of milk types that you may choose from:

  1. Low-fat/ double toned or skimmed milk: Skimmed milk is low in fat and one of the best choices to keep you fit and healthy during pregnancy. It also contains the essential nutrients that help in the baby’s growth and bone structure.

One glass (250 ml) of low-fat milk offers 309mg of calcium, which is essential for the mother as well as the developing fetus. Research says that two to three glasses of low-fat milk (or three servings of dairy) is a wise choice during pregnancy.

  1. Whole milk or full-cream milk: Whole milk contains excess fats and nutrients. One glass of whole milk offers 150 calories whereas skimmed milk has only 83 calories (20). Moreover, the total saturated fat per 100 grams of whole milk is 1.6 grams and 0.056 grams for skimmed milk (21) (22).

Thus, whole milk can be a part of your diet if your doctor recommends it to you. However, be cautious as pregnancy does not demand an excess of fat. High amounts of fat during pregnancy could lead to excess weight gain.

Milk comes from different sources, including animals and plants. From cow milk to goat milk, rice milk and almond milk, each type has different nutritional value and flavor, which you need to know about before trying.

1. Cow milk

  • It is the most commonly consumed variety of milk and is available in whole, fat-free, skimmed and flavored options.
  • Rich in amino acids that help build cells in the mother’s and the baby’s body

Also contains:

  • Vitamin E acts as an antioxidant and helps control free radical damage
  • Vitamin A, good for vision, helps build healthy tissues and boosts immunity
  • One glass of cow’s milk provides 240mg of calcium (23)

2. Goat milk

  • Not popular, but highly nutritious. It has an unusual flavor and is available as fresh milk and UHT (ultra-high temperature processed) milk.
  • Compared to cow’s milk, goat’s milk has a higher protein and fat content, high calories and smaller butterfat globules, and higher amounts of vitamin B2 (24).
  • Goat milk has more essential fatty acids such as linoleic acid and arachidonic acid, and medium-chain fatty acids than cow’s milk (25).
  • The high vitamin A content is directly absorbed by the body.
  • It also contains good amounts of vitamin B2 that stimulate the production of antibodies, thereby maintaining a healthy immune system (26).
  • One cup of whole goat milk gives 134mg of calcium (26).

3. Soy milk

  • It is obtained by grinding water-soaked soybeans.
  • Available in fat-free, whole, and flavored varieties, soy milk also comes fortified with fiber or calcium. Soy milk contains almost the same protein level as cow’s milk (27).
  • It is cholesterol-free and supplies good amounts of calcium to the fetus and the mother. A glass of soy milk offers as much as 300mg of calcium.
  • Monounsaturated and polyunsaturated fat content could possibly help to fight against cardiovascular diseases.
  • It also has antioxidants which may help in fighting cancer and its effects.

3. Rice milk

  • It is prepared by blending rice with water. Rice milk is available in skim, flavored, calcium or protein fortified varieties.
  • Rice milk contains four times more carbohydrates than cow’s milk and is not ideal for pregnant women with gestational diabetes.
  • Rice milk contains high levels of B vitamins and has low-fat content.
  • Enriched with calcium, low in protein and high in antioxidants.
  • One cup of rice milk can provide 118mg calcium (28).

4. Almond milk

  • Almond milk during pregnancy is a great alternative, especially for those intolerant to lactose or soy. It is made with ground almonds and water.
  • It is free of cholesterol and saturated fat. One cup of almond milk is known to provide 197mg calcium (29).
  • Rich in fiber, folic acid, vitamins B and E, proteins, calcium, and iron.
  • Low in calories and contains antioxidants that boost the immune system.
  • Among nut-based milks, cashew milk can be a suitable alternative for those who dislike the almond flavor. It is also lower in calories than almond milk (30).

5. Oat milk

  • The high fiber content in oat milk could prevent constipation during pregnancy. It might also help control food cravings, monitor sugar levels in the blood, and help in transporting oxygen to the cells.
  • The main dietary fiber that oat milk has is beta-glucan. Beta-glucan is believed to possess nutraceuticaliFood or supplements that provide medical or health benefits. properties that help maintain blood glucose levels. It is also known to have hypocholesterolemiciLow level of cholesterol in the blood. effects.
  • Rich in vitamins A and B, and some minerals such as potassium, manganese, and phosphorus (31) (32).
  • Protein content is more than that of almond or rice milk but less than cow’s milk.

6. Coconut milk

  • One cup of coconut milk gives 76Kcal, which comes mostly from sugar and total fat but the total protein is almost negligible.
  • It has a considerable amount of saturated fats composed of quality MCTs. Some MCTs such as lauric and capric acid in it are associated with health benefits (33).
  • Also, it has almost 459mg of calcium, which is a considerable amount when compared to milk from animal sources.

Even with highlighted benefits, the choice of coconut milk during pregnancy must be done under pediatric guidance preferably.

8. Saffron milk

Saffron milk during pregnancy

Image: Shutterstock

  • Saffron or Kesar milk is made by adding a small amount of saffron to milk. Use of saffron in milk during pregnancy is a traditional practice that dates back to the time of Ayurveda.
  • It is believed that adding saffron in milk could possibly help in:
  1. aid in digestion and appetite
  2. work as an antidepressant controls stress and could possibly help manage mood swings
  3. help in relieving nausea and constipation
  4. acts as a muscle relaxant
  5. controls common cold symptoms

9. Powdered milk

  • Also called dried milk, it is made by evaporating the moisture in the milk to make dried milk powder. It is available as dry whole milk, dry whey, dry skimmed milk, and dry dairy blends.
  • This is less healthy as it is exposed to high heat to drain the moisture in the milk that disrupts the water-soluble vitamin and mineral profile.
  • It also leads to broken proteins and rancid fat cells in it.
protip_icon Quick fact
It’s better to consume milk-based fortified products than powdered milk during pregnancy (34).

10. Cultured milk (also called buttermilk)

  • During the process of making butter out of whole milk, the leftover water containing whey is called cultured milk or buttermilk (35).
  • It is also made by culturing the milk with lactic acid bacteria where it ferments the milk giving it a tangy flavor.
  • Nutrition is similar to low-fat or non-fat milk.

11. Condensed milk

  • It is dehydrated cow’s milk with added sugar, also available in unsweetened form.
  • It is safe to consume during pregnancy as it is made from regular pasteurized milk that is boiled until a thick consistency is achieved
  • The nutrient properties are the same as whole or skimmed milk.

12. Chocolate milk

  • It is a type of flavored milk made by adding chocolate powder or syrup to milk.
  • It is considered safe to drink during pregnancy as it contains high amounts of calories required for the two. However, you need to be cautious of its caffeine and sugar content.

The graph represents the amino acid composition of milk and some plant-based beverages, where essential amino acid content is shown in blue and non-essential amino acids in red. It shows that soy-based beverages are closest to cow milk with respect to free amino acid content (35.1% ± 0.2% of essential amino acid content). Other plant-based milks were shown to have lower individual amino acids.

1xmomjunction placeholder

Essential and non-essential amino acids in milk and plant-based derivatives

Source: Comparison of nutritional composition between plant-based drinks and cow’s milk; Frontiers in Nutrition

Safe Ways To Consume Milk During Pregnancy

When consumed in excess or without proper preparation, milk can cause some discomfort to you. Here are some safe ways to consume milk when you are pregnant:

  • Dilute the milk with water in a 2:1 ratio and mix well. Use it to make tea or milkshakes.
  • Consume warm milk in small sips and do not gulp it down hurriedly.
  • Avoid drinking milk after a meal.
  • You can have up to three cups of milk at intervals

Tips And Precautions To Follow

Although milk consumption is beneficial for maternal health, there are some things you need to remember.

What to eat or drink

  • Dairy foods like yogurt can make a healthy afternoon snack. However, look for their sugar content as some yogurt brands have high sugars, which could be a problem during pregnancy.
  • For breakfast, combine milk with cereals such as oats, maize or cornflakes, and barley. This way, you will be able to balance your meal with a combination of carb and protein source. Adding a variety of fruits to this meal will have added benefits.
  • At dinner, have a cup of skimmed milk.
  • Include low-fat cheese in salads.

What to avoid

Unsafe unpasteurized cheese during pregnancy

Image: Shutterstock

  • Avoid moldy cheeses (camembertiA type of cow milk cheese that originated from Normandy and known for its moist and soft texture. and brie), blue-veined soft cheeses (Roquefort) and products made of unpasteurized milk. Consumption of these cheese types could expose you to the risk of bacterial contamination leading to listeriosis (35).

Below we answer some more queries about milk and pregnancy.

Frequently Asked Questions

1. Why do I crave milk during pregnancy?

Our body naturally craves for nutrients that we require. So if you are craving milk, it could indicate a deficiency in calcium, protein or fat. Regular consumption of milk gives you and your baby the essential nutrients and could possibly help you deal with the cravings.

2. What will happen if I drink too much milk during pregnancy?

Drinking too much milk during pregnancy can possibly lead to indigestion and bloating.

3. Does drinking milk during pregnancy make the baby fair?

Drinking milk or saffron milk does not affect the baby’s complexion, as it depends mainly on the genetic inheritance.

4. Does drinking milk while pregnant make babies big?

Drinking milk during pregnancy can lead to healthy babies, as milk supplies good amounts of calcium fats, protein, and calories required for fetal development. However, milk alone cannot be indicated for the baby’s weight and overall size.

5. When should a pregnant woman start drinking milk?

Pregnant women can consume dairy products, including milk, from the beginning of their pregnancy. Milk contains several vital nutrients, such as calcium, zinc, and vitamin D, that support pregnant women’s health and contribute to fetal development. Make milk a part of a well-balanced diet to reap its full benefits. If consuming milk feels monotonous, you can speak to your healthcare provider about consuming plant-based milk, such as soy milk during pregnancy.

6. How can I get calcium without milk during pregnancy?

Consuming calcium-rich foods during pregnancy is vital for your and your baby’s health. If you can’t have animal milk, then consume non-dairy foods, such as calcium-fortified plant milk, canned sardines, salmon (with bones), legumes, lactose-free yogurt, almonds, edamame (green soybean), tofu, bok choy, broccoli, calcium-fortified orange juice, and fortified cereals to meet your daily calcium requirements (37) (38). However, if calcium from food is insufficient to suffice the needs, calcium supplements may be consumed after consulting a doctor.

It is vital to consume at least two to three servings of milk during pregnancy every day, regardless of the kind, to ensure that your body and your unborn baby receive essential nutrients. However, whether you choose skimmed or whole milk, avoid drinking raw or unpasteurized milk. Dairy or plant-based milk, such as soymilk, can be a healthy option. You may also avoid drinking milk quickly and after meals to reduce the chances of digestive discomfort. It is also suggested to avoid certain milk-based products such as moldy and soft cheese to support safe prenatal care.

Infographic: Different Types Of Milk And Their Benefits

Milk can be considered a super drink for pregnant women as it contains several essential vitamins and minerals that help in the proper development of the fetus and keep the mother healthy. But do all kinds of milk impart the same benefits? The following infographic will help you answer that question. Read on.

milk from different sources and their benefits (infographic)

Illustration: Momjunction Design Team

Illustration: Milk During Pregnancy: Which Type Is Best For You And Why?

Milk During Pregnancy_illustration

Image: Stable Diffusion/MomJunction Design Team

References

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.

1. Eileen R. Fowles; What’s a Pregnant Woman to Eat? A Review of Current USDA Dietary Guidelines and MyPyramid; National Center For Biotechnology Information
2. Milk Protein; Milk Facts Info
3. Protein; Nutrition Reference Value for Australia and New Zealand; Australian Government
4. Nutritional Value of Milk; Ministry of Health; Kingdom of Saudi Arabia
5. J Tuokkola et al;Maternal diet during pregnancy and lactation and cow’s milk allergy in offspring; European journal of clinical nutrition
6. Beinder E; Calcium-supplementation in pregnancy–is it a must?; National Center For Biotechnology Information
7. Where to Get Calcium Naturally During Pregnancy; American Pregnancy Association
8. Protein Nutrition and the Biochemical Composition of the Uterus; American Society for Reproductive Medicine
9. Protein Identified That Plays Role In Blood Flow; Science Daily
10. Reynaldo Martorell And Teresa Gonzalez-Cossio; Maternal nutrition and birth weight; Wiley Online Library
11. Michelle A. Kominiarek and Priya Rajan; Nutrition Recommendations in Pregnancy and Lactation; National Center For Biotechnology Information
12. The Importance of Low Fat Dairy Consumption During Pregnancy; College of William and Mary
13. Calcium & Vitamin D During Pregnancy; Colorado State University
14. Vitamin D and Your Bones; Department of Health; Newyork State
15. Caring for Yourself During Pregnancy and Beyond; UCSF Medical Center
16. Homero Martinez; Fluid Consumption by Mexican Women during Pregnancy and First Semester of Lactation; National Center For Biotechnology Information
17. Epidemiologic Notes and Reports Update — Listeriosis and Pasteurized Milk; Centers For Disease Control and Prevention
18. The Dangers of Raw Milk: Unpasteurized Milk Can Pose a Serious Health Risk; US FDA
19. People at Risk: Pregnant Women; U.S. Department of Health & Human Services
20. Food Sources of Calcium; State of Michigan
21. Milk, whole,336070; Food Data Central; USFDA
22. Milk, fat free (skim), 336079; Food Data Central; USFDA
23. How can I get enough calcium?; National Center For Biotechnology Information
24. Composition And Properties of Goat’s Milk As Compared With Cow’s Milk; USDA
25. Goat milk can be considered as functional food, Spanish researchers find; Science Daily
26. Koji Hosomi and Jun Kunisawa; The Specific Roles of Vitamins in the Regulation of Immunosurveillance and Maintenance of Immunologic Homeostasis in the Gut; National Center For Biotechnology Information
27. Soymilk, Udayamimitra
28. Rice milk, 336110; Food Data Central; USFDA
29. Almond milk, unsweetened, 336108; Food Data Central; USFDA
30. Going nuts about milk? Here’s what you need to know about plant-based milk alternatives; American Society for Nutrition
31. What is Oat Milk?; Food and Nutrition
32. Swati Sethi et al.; Plant-based milk alternatives an emerging segment of functional beverages: a review; National Center For Biotechnology Information
33. Coconut Milk, Our Tropical Treat; International Food Information Council Foundation
34. F Mardones-Santander et al.; Effect of a milk-based food supplement on maternal nutritional status and fetal growth in underweight Chilean women; The American journal of clinical nutrition
35. Cultured Dairy Products; College of Agriculture; University of Kentucky
36. Can I eat cooked brie and blue cheese during pregnancy?; NHS

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Dr. Shikha Sharma
Dr. Shikha SharmaMBBS
Celebrity nutrition advisor Dr. Shikha Sharma has founded Dr. Shikha’s Nutrihealth in 1998. Dr. Shikha has done her MBBS from Maulana Azad Medical College and holds 21 years of experience in the field of health and nutrition.

Read full bio of Dr. Shikha Sharma
Rebecca Malachi
Rebecca MalachiBSc
Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU).

Read full bio of Rebecca Malachi
Swati Patwal
Swati PatwalM.Sc. (Food & Nutrition), MBA
Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal
Dr. Joyani Das
Dr. Joyani DasM.Pharm, PhD
Dr. Joyani Das did her post-graduation from Birla Institute of Technology, Mesra and PhD in Pharmacology. Previously, she worked as an associate professor, faculty of Pharmacology, for two years. With her research background in preclinical studies and a zeal for scientific writing, she joined MomJunction as a health writer.

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