Wondering which type of milk and how much your growing toddler should be drinking? Here’s when it’s safe to introduce cow’s milk, how to smoothly transition from formula or breast milk, and the recommended amounts to offer.

Now that your child is 1 year old — hooray! — it’s time for the big switch from formula or breast milk (if you’ve decided to stop breastfeeding) to cow’s milk. But with so many different types of milk — and milk alternatives — on the market, the big question is: which one should you choose?

Keep reading to find out which kind — and how much — milk your toddler should be drinking.

When Can Babies Start Drinking Cow’s Milk?

The legal age for drinking cow’s milk is 12 months — that’s right, at 1 year old, you can start offering your little one regular cow’s milk (or, in some cases, skim milk).

Babies under 1 year old should not drink cow’s milk because their digestive systems are too sensitive to handle the large amounts of protein in cow’s milk. Unlike breast milk or formula, cow’s milk also lacks the essential nutrients (such as vitamin E and zinc) that babies need for growth and development during the first year.

In May 2022, the American Academy of Pediatrics (AAP) updated its guidelines on navigating the baby formula shortage to say that whole cow’s milk could be a short-term option for babies 6 months or older if baby formula is out of stock. Although whole milk shouldn’t become a regular part of your baby’s diet, it is considered a better alternative than offering diluted or homemade formula, according to the AAP. Be sure to consult your pediatrician for guidance.

How Should You Transition From Formula or Breast Milk to Cow’s Milk?

Breast milk and formula are sweeter than cow’s milk, so while some 1-year-olds transition immediately to cow’s milk, others may need a little help developing a taste for it.

If your child is struggling to make the switch from formula or breast milk to cow’s milk, try serving it mixed: offer breast milk or formula mixed with cow’s milk to help your child get used to the new flavor and consistency, gradually increasing the amount of cow’s milk in their sippy cup. You can also try incorporating cow’s milk into your child’s meals throughout the day, such as pouring a little over cereal (make sure they slurp up any leftovers in the bowl), adding it to oatmeal or smoothies, or mixing it into soups or macaroni and cheese.

How Much Milk Should a Toddler Drink?

In general, toddlers should drink about 2 to 3 cups (16 to 24 ounces) of cow’s milk a day. Besides being a source of fat, milk provides the nutrients — such as protein, zinc, and vitamins A and D — that your little one needs to grow.

If your child is allergic to milk or cannot drink cow’s milk for other reasons, they can drink a milk alternative, such as soy milk, or eat dairy products like yogurt and cheese.

It’s a good idea to offer your child milk only in a cup during meals or snacks. Drinking from a sippy cup all day long can bathe your toddler’s teeth in sugary liquids, which increases the risk of cavities.

How Much Milk Should a 1-Year-Old Drink?

A 1-year-old should drink about 2 to 3 cups of cow’s milk (about two servings of dairy) per day. Unless your doctor advises otherwise, choose whole milk, which contains the amount of fat that babies need for proper growth.

How Much Milk Should a 2-Year-Old Drink?

A 2-year-old should drink about 2 to 2.5 cups (16 to 20 ounces) of cow’s milk per day. At this age, you can start switching your child from whole milk (which contains 4% fat) to 2% milk, 1% milk, or skim milk.

To make the transition, you can offer your child low-fat (2%) milk for a few weeks in between feedings.

How Much Milk Should a 3-Year-Old Drink?

By the time your child is 3, they should be drinking about 2 to 2.5 cups (16 to 20 ounces) of low-fat (1%) or skim milk per day.

Can a Toddler Drink Too Much Milk?

Yes, it is possible to have too much of a good thing. Kids who fill up on milk may not be hungry enough to eat as much solid food as they need — and that can make them miss out on important nutrients, like iron (cow’s milk is not a source of iron).

Children with very low iron levels can develop iron-deficiency anemia, where the body doesn’t produce enough healthy red blood cells. Symptoms of iron-deficiency anemia include fatigue, dizziness, and developmental delays or behavioral problems, though not all toddlers with anemia show signs of it early on.

What’s the Best Type of Milk for Toddlers?

The best type of milk for most 1-year-olds is whole cow’s milk, which contains more fat than 2% milk, 1% milk, or skim milk. That said, if your child is overweight or you have a family history of obesity, heart disease, or high blood pressure, you might want to talk to your pediatrician about giving your child reduced-fat milk.

By the time your child turns 2, you can switch to low-fat cow’s milk.

Whole Milk: Whole cow’s milk contains about 4% fat. At this age, children need a little more fat in their diets to help them grow and develop properly. Cow’s milk is also an essential source of nutrients toddlers need, including protein, calcium, and vitamins A, D, and B12.

Reduced-Fat Milk: Reduced-fat milk contains less fat than whole milk, and includes 2% milk, 1% milk, and skim milk. After 2 years old, you can switch your child to low-fat or non-fat milk and encourage them to drink 2 to 2.5 cups per day.

Can Toddlers Drink Milk Alternatives or Non-Dairy Milk?

If your little one has a milk allergy (or a milk intolerance), they may need to drink a milk alternative. But not all milk alternatives are created equal.

Non-dairy milks are made from plant-based ingredients like rice, almonds, coconut, oats, and more. The nutrient content of these drinks can vary from milk to milk (and from brand to brand), and many sweetened varieties contain added sugars — something your toddler doesn’t need at this age. For this reason, experts do not recommend that children under 5 years old drink milk alternatives.

The exception to this rule is fortified soy milk, which is nutritionally similar to cow’s milk (and an acceptable substitute for moo juice). If your child has a milk allergy or intolerance, or if your family avoids animal products, ask your pediatrician whether soy milk is a good choice for them.

What Should You Do If Your Toddler Doesn’t Like Milk?

If your child doesn’t like cow’s milk, you might need to resort to some sneaky tactics to help them develop a taste for it. Here are a few tricks to try.

• Mix cow’s milk with breast milk or formula. Over time, you can gradually increase the amount of cow’s milk until all they’re drinking is milk, straight up.
• Experiment with different temperatures. Your little rebel may be more accepting of milk if it’s warm rather than cold.
• Add some fruit. Blend a little milk with your child’s favorite fruit to change up the flavor, color, and texture. Giving your child a “princess pink drink” might make all the difference. Another bonus: you’ll boost the fiber and vitamin content of the drink.

Best Calcium-Rich Foods for Toddlers Who Don’t Like Milk

If your little one doesn’t care for cow’s milk, don’t panic. As long as they’re getting healthy fats from other foods, you just need to make sure they’re also getting enough vitamin D (ask your pediatrician about a supplement or multivitamin) and calcium.

In the meantime, here are some of the best calcium-rich foods for toddlers who don’t like milk:

• Yogurt
• Cheese (mozzarella, cheddar, cream cheese)
• Tofu
• Salmon
• Fortified breakfast cereals
• Kale
• Chia seeds
• Bok choy
• Cream cheese
• Broccoli