Cow Milk vs. Buffalo Milk: Differences in Nutrition, Which Milk is Good for You?
Medically Reviewed By
Srujana Mohanty
Written By Prekshi Garg
on Apr 21, 2022
Last Edit Made By Prekshi Garg
on Mar 18, 2024
Milk and milk products are rich sources of calcium- a micronutrient essential for bones and teeth. Doctors recommend having milk and milk products every day to keep healthy and fit. The world's major milk production is derived from buffaloes, cows, goats, sheep, and camels. Among them, cow milk is the most consumed milk type, followed by buffalo milk among the various types of milk produced. Often, people discuss the nutrient values between the two cow milk and buffalo milk. Like cow milk, buffalo milk is high in nutrients, with numerous health benefits. The yogurt, cheese, butter, clarified butter (ghee), and ice cream from buffalo milk is used widely and known for their creamy, rich texture. However, the high-fat content in buffalo milk makes it less popular among people looking to lose weight or reduce fat consumption. This article discusses the various benefits and downsides of cow milk and buffalo milk to help you understand which is good for you.
Sources of buffalo and cow milk
Buffalo milk, obtained from a class of mammals, Bubalus bubalis, has distinct varieties worldwide. Water buffaloes are the prime contributors to buffalo milk production among the different variants of buffaloes. India and Pakistan contribute to around 80% of the total buffalo milk production worldwide. Diary buffaloes, seen in the Mediterranean and European continents, produce milk, mainly used to make cheese. Cow milk Comes from a family called Bovidae, usually of the species Bos taurus. Domestic or reared cows are the most common farm animals in the world. In India, Sahiwal, Gir, Rathi, Tharparkar, and Red Sindhi are a few of the best milking cow breeds.
Nutritional values: Buffalo milk Vs. Cow milk
Cow’s milk is a nutrient-filled product consisting of a heterogeneous mixture of water (87.4%) and milk solids (12.6%), including vitamins, minerals, carbohydrates, fat, and protein (casein and whey proteins). The primary carbohydrate is lactose, whose levels vary between species. Buffalo milk has high proteins and unsaturated fatty acids, with greater antioxidant capacity than cow milk. With more water and milk solids, buffalo milk is highly viscous, which gives it a rich and creamy texture, perfect for producing butter, cream, yogurt, cheese, and ice cream. Below is a breakdown of approximate nutrient and calorie values in 250ml of buffalo and cow milk.
| Nutrient co-efficient | Buffalo milk | Whole Cow milk |
|---|---|---|
| Calories | 243 | 150 |
| Water | 83% | 88% |
| Carbs | 12 grams | 12 grams |
| Protein | 9 grams | 8 grams |
| Fat | 17 grams | 8 grams |
| Lactose | 13 grams | 11 grams |
The above table illustrates that buffalo milk has more protein, fat, and lactose (carbohydrate) than whole cow milk. Milk with higher protein content increases the feeling of fullness and can help reduce food intake, aiding weight and excess fat reduction. However, cow milk would serve ideal if you are intolerant to lactose or want to decrease your fat intake. Buffalo milk has more vitamins and minerals. Here is a breakdown of various nutrients values in cow and buffalo milk.
| Nutrients | Cow’s milk | Buffalo’s milk |
| Protein | 3.2-3.3% | 3.8-4% |
| Fats | 3.5-4.5% | 6-7% |
| Ash content | 0.72% | 0.82% |
| Vitamin E | 2.1/100ml | 5.5/100ml |
| Vitamin C | 0.94/100ml | 3.66/100ml |
| Vitamin A | 0.14/100ml | 0.12/100ml |
| Phosphorus | 29% of Daily Value (DV) | 41% of DV |
| Magnesium | 6% of DV | 19% of DV |
| Calcium | 32% of DV | 21% of the DV |
Buffalo milk contains higher amounts of vitamin A than cow milk because of the capacity of the buffaloes to convert beta-carotene (an antioxidant that gives milk its yellow color in cow milk) into vitamin A.
Health benefits of cow milk and buffalo milk
Both cow milk and buffalo milk are good for health and have their bag of health benefits. Buffalo milk can be stored for longer durations and has high peroxidase activity. And cow milk needs to be consumed fresh within a day or two. The Health benefits of both cow milk and buffalo milk are as follows:
Supports bone health
Both cow and buffalo milk are rich sources of calcium- a mineral required for bone growth and development. Milk contains casein-derived peptides that can help increase bone density, bone health, and bone formations while preventing bone loss and osteoporosis risk- a disease involving low bone density, bone weakening, and increased risk of fractures. Casein in buffalo milk is about 89% of the total protein content, and in cow milk, it is 80%.
Antioxidant properties
With high bioactive compounds, vitamins, and minerals, milk is an antioxidant agent that can fight and neutralise free radicals that can cause harmful effects on the body. The fat-soluble vitamins- vitamin A and E in milk are touted to have antioxidant properties, making them capable of helping fight many diseases. The antioxidant capacity in buffalo milk is between 56and 58% and in cow milk is around 40-42%. Buffalo milk has high MUFA or monounsaturated polysaccharides, crediting it to being a potent antioxidant.
Diabetic-friendly and improves heart health
Whey protein, beta-lactoglobulin in buffalo milk help reduce high blood pressure levels. Beta-lactoglobulin in buffalo milk inhibits angiotensin-converting enzymes that increase blood pressure by tightening blood vessels. High potassium in buffalo milk controls blood pressure and blood sugar levels. The unsaturated fatty acids and low cholesterol concentrations in buffalo milk can be preferred even by people with diabetes and are primarily associated with improving HDL and heart health.
Other health benefits
Low cholesterol levels in buffalo milk can be helpful to people with PCOS, hypertension, kidney ailments, and obesity.
Downsides of Cow milk and Buffalo milk
It is worth noting that buffalo milk has higher fat, calories, and lactose content than cow milk. People considering weight loss or a low-fat diet will need to choose cow milk over buffalo milk. Also, people with lactose intolerance can preferably use cow milk or other lactose-free milk alternatives. Certain studies suggest that buffalo milk can be an allergy-friendly alternative for people with cow milk allergies (CMA). However, some studies disagree with this, calling for more research needed on the downsides of buffalo milk. In some cases, casein, alpha, and beta-lactoglobulin in cow milk show allergic reactions to body proteins- immunoglobulins (Igs) or bovine serum albumin, especially in children and infants. Some studies show similar IgE-mediated allergies even with buffalo milk, suggesting that this could be possible due to the cross-reactivity or sensitivity between the two types of milk.
Conclusion
Buffalo milk, the second most consumed milk type worldwide after cow milk, has more proteins, vitamins, minerals, and antioxidant protection than cow milk. The benefits of buffalo milk range from improving bone and heart health to being diabetic and allergic-friendly. However, studies also suggest that buffalo milk has allergens similar to cow milk, which can trigger similar allergic reactions. It has higher fat, calories, and lactose value than cow milk and is popular among dairy products- butter, ghee, cream, cheese, yogurt, and icecreams.
