2% milk nutrition facts
Per 1 cup · 244 g
of a 2,000 cal day
- Protein8.1g26% of calories
- Carbs12g38% of calories
- Fat4.8g35% of calories
- ✓ Low sodium
At a glance
One serving of 2% milk (1 cup, 244 g) has 122 calories, with 8.1 g of protein, 12 g of carbohydrates and 4.8 g of fat. Most of its energy comes from carbs (38% of calories). It is high in Vitamin D (20% DV), riboflavin (b2) (35% DV) and Vitamin B12 (54% DV).
High in
20%+ of the daily value
- Vitamin D20%
- Riboflavin (B2)35%
- Vitamin B1254%
- Calcium29%
- Phosphorus32%
Good source of
10–19% of the daily value
- Vitamin A15%
- Pantothenic acid17%
- Zinc11%
- Selenium11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (244 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 134 μg | 15% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 3 μg | 20% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.5 μg | 0% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.1 mg | 7% |
| Folate (B9) | 12 μg | 3% |
| Vitamin B12 | 1 μg | 54% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 293 mg | 29% |
| Iron | 0 mg | 1% |
| Potassium | 342 mg | 7% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 224 mg | 32% |
| Zinc | 1 mg | 11% |
| Copper | 0 mg | 2% |
| Manganese | 0 mg | 1% |
| Selenium | 6 μg | 11% |
Full breakdown · 41 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 10 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 12 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 1 g | — |
| Retinol | 134 μg | — |
| Serine | 0.5 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 3 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
120 calFairlife 2% Reduced Fat Ultra-Filtered Milk1 cup−2 cal
138 cal2% milk (protein fortified)1 cup+16 cal
137 cal2% milk (with added nonfat milk solids, without added vitamin A)1 cup+15 cal
130 calGreat Value 2% Reduced Fat Milk1 cup+8 cal
130 calLactaid 2% Reduced Fat Milk1 cup+8 cal
130 calKirkland Signature 2% Reduced Fat Milk1 cup+8 cal
Burning 122 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 23minWalking (3.5 mph)
- 15minCycling (moderate)
- 10minRunning (6 mph)
- 17minSwimming laps
Common questions
How many calories are in 2% milk?
One serving of 2% milk (1 cup) has 122 calories, which works out to 50 calories per 100 g. That is about 6.1% of a 2,000-calorie day.
Is 2% milk high in protein?
Not especially. It has 8.1 g of protein per serving, and protein supplies 26% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is 2% milk keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in 2% milk?
115 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in 2% milk?
12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
