Cow Milk vs Buffalo Milk: Which Is Healthier? A Nutritional Breakdown

Milk is a key source of protein, vitamins, and minerals, but choosing between cow and buffalo milk depends on your health goals.

Cow milk is lighter, lower in fat, and easier to digest, making it suitable for those managing body weight, cholesterol, or mild lactose sensitivity. Buffalo milk, on the other hand, is thicker, creamier, and more nutrient-dense, offering higher levels of fat, protein, and calcium—ideal for growing children, athletes, and individuals needing extra calories or nourishment. Ultimately, cow milk suits those seeking light nutrition, while buffalo milk provides a wholesome, energy-packed option.

Nutritional Breakdown: Cow Milk vs Buffalo Milk

Fat Content Comparison

Buffalo milk has nearly double the fat of cow milk (6–8% vs 3–4%), giving it a richer texture and more energy—ideal for ghee, paneer, and high-calorie needs. Cow milk is lighter, easier to digest, and better for weight, cholesterol, and heart health.

Protein & Amino Acid Profile

Buffalo milk contains about 30–40% more protein than cow milk, depending on breed and region, supporting muscle growth and sustained energy—ideal for athletes and children. Cow milk, especially A2-type varieties containing only A2 beta-casein, is easier to digest and gentler for sensitive stomachs.

Vitamins & Minerals

Both cow and buffalo milk are rich in essential minerals including calcium, phosphorus, potassium, and magnesium for strong bones and healthy metabolism. Buffalo milk has significantly more calcium and phosphorus but only slightly more iron than cow milk for bone and blood health, while cow milk offers more vitamin B12 and D, supporting nerve function, red blood cell formation, and immunity.

Calorie & Lactose Content

Buffalo milk provides about 97 kcal per 100 ml, compared to approximately 67 kcal in cow milk, making it ideal for children and athletes needing extra energy. Cow milk is lighter, lower in calories, and easier to digest—better suited for adults managing weight, cholesterol, or mild lactose intolerance.

Health Benefits of Cow Milk vs Buffalo Milk

Both cow and buffalo milk offer unique benefits.

• Bone Health: Buffalo milk’s higher calcium and phosphorus content supports bone strength and may help reduce osteoporosis risk.
• Muscle Growth: Its higher protein aids muscle repair.
• Weight Management: Cow milk’s lower fat supports weight control.
• Cardiac Wellness: Cow milk helps maintain healthy cholesterol and heart function.

Cow Milk vs Buffalo Milk for Weight Loss

Cow milk, with 3–4% fat and about 67 kcal per 100 ml, is light, easy to digest, and supports weight management without adding fat. Buffalo milk, richer at 6–8% fat and 97 kcal per 100 ml, is better for weight gain, muscle building, or recovery. For calorie control and a leaner body, cow milk is the healthier option.

Digestibility: Cow Milk vs Buffalo Milk

Cow milk is easier to digest due to its smaller fat globules, lower fat content, and lighter protein structure, reducing bloating or heaviness. It suits children, older adults, and those with mild digestive issues. Buffalo milk, richer in fat and protein, digests slowly, offering sustained energy and satiety—ideal for athletes or recovery, best consumed in moderation or before bedtime.

Texture & Taste Differences

Cow milk has a light, mildly sweet flavour and smooth texture, making it suitable for everyday beverages such as tea, coffee, and smoothies, making it suitable for everyday beverages such as tea, coffee, and smoothies, making it perfect for tea, coffee, and daily use. Buffalo milk is thicker, creamier, and richer in taste due to its higher fat and solids-not-fat (SNF) content. Its bright white colour and velvety texture make it ideal for curd, paneer, ghee, and traditional Indian desserts.

Best Uses: Cow Milk vs Buffalo Milk in Cooking

The choice between cow and buffalo milk depends on the desired texture and richness. Cow milk, lighter and lower in fat, is ideal for tea, coffee, and light desserts like custards or puddings. Buffalo milk, richer in fat and protein, provides superior creaminess and thickness, perfect for paneer, curd, ghee, kheer, rabri, and ice cream, enhancing flavour and richness in traditional dishes.

Dairy Product Yield

Buffalo milk yields more dairy products due to its higher fat and solids-not-fat (SNF) content, enhancing thickness and richness. It produces more cream, butter, ghee, paneer, and khoa per litre, making it highly profitable for dairy and sweet-making industries. Cow milk, though yielding less, is preferred for daily use because of its lighter texture and easier digestibility.

Scientific Research: Cow Milk vs Buffalo Milk Studies

According to a study published in Food Science of Animal Resources (2021), buffalo milk contains approximately 40% more protein and 58% more calcium than cow milk. This makes it more nutritious and ideal for bone and muscle health, especially for children and athletes. Cow milk, particularly the A2 type, is easier to digest and better suited for daily consumption.

Side Effects & Considerations

Though both are nutritious, not everyone tolerates them equally well.

• Indigestion: Buffalo milk’s high fat can cause heaviness or bloating.
• A1 Sensitivity: Milk containing A1 beta-casein may cause digestive discomfort in some individuals; A2 milk is often gentler on digestion.
• Safety: Choose pasteurised milk to avoid infections.
• Added Sugars: Flavoured milk adds sugars that raise obesity and diabetes risk.

Which Milk to Choose: Cow vs Buffalo Milk

The choice between cow and buffalo milk depends on age, health goals, and digestion.

a. For Weight Management

Cow milk is lighter, with 3–4% fat and fewer calories, making it ideal for maintaining or losing weight. It supports lean muscle and easy digestion without heaviness.

b. For Children & Athletes

Buffalo milk, richer in protein (~4.5 g/100 ml) and energy (~97 kcal/100 ml), fuels growth, stamina, and muscle recovery—perfect for kids, athletes, and active individuals.

c. For Lactose Sensitivity

A2 cow milk is gentler on the stomach due to its A2 beta-casein protein, which reduces bloating and inflammation, making it suitable for mild lactose intolerance.

Price & Availability Comparison

Cow milk is more affordable and widely available in India because cows produce milk more consistently throughout the year and in larger quantities. Buffalo milk, though costlier with lower yield, has higher fat and SNF content, making it preferred for ghee, paneer, curd, and sweets, especially in northern and western India.

Common Myths: Cow Milk vs Buffalo Milk

Myth: Buffalo milk is always the healthier choice.
Fact: While buffalo milk is richer, cow milk is lighter and better suited for regular consumption or weight control.

Myth: Cow milk is watery and less nutritious.
Fact: It offers balanced fat, protein, and carbs for easy digestion and daily nutrition.

Myth: Both have equal fat.
Fact: Buffalo milk has nearly twice the fat, making it creamier and higher in calories.

Conclusion

Both cow and buffalo milk are nutritious, but the better choice depends on your needs. Cow milk’s low fat supports heart and weight health, while buffalo milk’s higher protein and calcium promote growth and strength.

At Metropolis Healthcare, we help you make informed, science-backed health choices. With 4000+ tests, expert pathologists, and 10,000+ home collection points, we ensure quick, accurate, and reliable results — because we don’t just test, we help you understand your health better.

FAQs

Which milk is better for daily consumption?

For most adults, cow milk is better suited for daily use because it is lighter and easier to digest.

Does cow milk vs buffalo milk affect tea taste?

Yes. Cow's milk gives tea a lighter flavour, while buffalo's milk makes it creamier and more full-bodied.

Which milk has more protein?

Buffalo milk contains more protein, making it an ideal choice for bodybuilders and growing children.

Is buffalo milk harder to digest than cow milk?

Yes. Due to higher fat and protein, buffalo milk takes longer to digest than cow milk.

Which milk is better for weight loss?

Cow milk supports weight management because of its lower fat and calorie profile.

Why is buffalo milk thicker than cow milk?

Its higher fat and solids-not-fat content make buffalo milk denser and creamier.

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8620832/
2. https://www.healthline.com/nutrition/buffalo-milk
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC9089190/
4. https://www.sciencedirect.com/science/article/pii/S2590157525004948
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC7492176/#B2