Poured Straight from the Source: Is Raw Milk Really Worth the Gamble?

September 10, 2026 Food and the Environment, Food Safety, Nutrition, Spoonful

From social media trends to local market chatter, raw milk is having a major moment. Advocates often claim it offers superior health and nutritional benefits, but the science paints a different picture. To separate fact from fiction, let’s first take a look at the difference between raw milk and pasteurized milk.

Raw milk is milk from a cow, goat, or sheep that has not been heated to kill pathogens.
Pasteurized milk is milk from a cow, goat, or sheep that has been heated to a specific temperature for a short time to kill bacteria that can cause foodborne illness.

Major health organizations like the FDA have consistently warned against the risks of consuming raw milk. Because raw milk isn’t heated, it can carry harmful bacteria like E. coli, Listeria, or Salmonella. According to research published by the CDC, the risk of getting a foodborne illness from raw milk is 840 times higher than from drinking pasteurized milk. The risk is even higher for vulnerable populations such as children, seniors, and people with compromised immune systems.

Before routine pasteurization was adopted in the early 20th century, dairy products were responsible for roughly 25% of all foodborne illnesses in the United States. Thanks to strict pasteurization standards, dairy products now account for less than 1% of reported foodborne illnesses in the United States.

Busting Myths: Nutrition, Allergies, Gut Health, & Processing

Sorting through claims about raw vs. pasteurized milk can be confusing. Below is a closer look at some of the most common myths about raw milk. For a deeper dive, visit the FDA’s article on Raw Milk Misconceptions and the Danger of Raw Milk Consumption.

Myth #1: Pasteurization destroys nutrients and health benefits of milk.

Fact: The nutritional value of milk remains essentially the same after pasteurization. There is no significant difference in the amounts of macronutrients (protein, fats, and carbohydrates), minerals, and vitamins between raw and pasteurized milk.

Myth #2: Raw milk prevents and protects against symptoms of milk allergies and lactose intolerance.

Fact: Milk allergies are triggered by milk proteins, while lactose intolerance happens when your body lacks the lactase enzyme needed to break down milk sugar (lactose). Because raw and pasteurized milk contain nearly identical amounts of proteins and lactose, raw milk will not prevent or protect against symptoms of milk allergies or lactose intolerance. A popular claim is that raw milk does not trigger lactose intolerance because it contains beneficial probiotic bacteria that secrete the lactase enzyme. According to the FDA, raw milk does not contain probiotic organisms. Raw milk contains no natural lactase, and the bacteria present in raw milk do not create or build up lactase in the digestive system.

Myth #3: Raw milk contains healthy probiotics for gut health.

Fact: According to the FDA, bacteria found in raw milk are not considered probiotics. While raw milk may contain non-pathogenic bacteria like Bifidobacterium and different types of lactic acid bacteria, these organisms typically originate from fecal matter, infected udder tissues, the dairy environment (soil, water, and cow manure), and milking equipment, signaling contamination rather than health benefits. Because raw milk is unpasteurized, these bacteria also coexist with dangerous human pathogens such as E. coli and Listeria, making raw milk an unsafe product to consume. In summary, raw milk is not recommended as a targeted source of probiotics, as concentrations of probiotic bacteria fluctuate and are negligible, and they compete directly with harmful organisms.

Myth #4: Raw milk is less processed; therefore, it is healthier.

Fact: It is easy to assume that consuming less processed food is better for one’s health. However, pasteurization is a critical safety step, much like cooking raw chicken to a safe internal cooking temperature. It removes dangerous pathogens without altering the key nutritional benefits or the taste of the milk.

Raw Milk Laws & Making Informed Choices

Federal law bans selling raw milk across state lines, but state laws vary. In Maine, state laws allow the direct sale of raw milk to consumers by those licensed with the Maine Department of Agriculture, Conservation, and Forestry. Once licensed, sellers are permitted to sell raw milk from a farm, retail store, or farmers market. Sales of raw milk to restaurants is prohibited in Maine.

If you choose to drink raw milk, it is important to know the risks involved. Disease outbreaks happen every year across the United States due to raw milk consumption. In 2026, there has been an outbreak of Cyclospora from raw milk in Idaho that has left over one hundred people sick, leading to eleven hospitalizations. According to the CDC, between 1998 and 2018, there were 202 outbreaks linked to raw milk, causing 2,645 illnesses and 228 hospitalizations. While Maine state law allows consumers to purchase raw milk directly from licensed sellers, health experts strongly advise consumers to consume pasteurized milk instead. Pasteurization acts as a reliable defense against harmful pathogens without sacrificing taste or nutrition.

References

Author

Alex Bosse has been with University of Maine Cooperative Extension as a Youth Curriculum Coordinator and Supervisor for the Expanded Food and Nutrition Education Program since November of 2020. He completed his supervised dietetic internship at the University of Kentucky in August of 2020 and is currently working towards obtaining his Masters in Public Health at the University of Southern Maine. Alex has a passion for research, community nutrition, and working with food insecure/low-income populations to make healthier food choices and to better access food.