2% milk (protein fortified) nutrition facts
Per 1 cup · 246 g
of a 2,000 cal day
- Protein9.7g28% of calories
- Carbs14g39% of calories
- Fat4.9g32% of calories
At a glance
One serving of 2% milk (protein fortified) (1 cup, 246 g) has 138 calories, with 9.7 g of protein, 14 g of carbohydrates and 4.9 g of fat. Most of its energy comes from carbs (39% of calories). It is high in riboflavin (b2) (37% DV), Vitamin B12 (44% DV) and calcium (35% DV).
High in
20%+ of the daily value
- Riboflavin (B2)37%
- Vitamin B1244%
- Calcium35%
- Phosphorus39%
Good source of
10–19% of the daily value
- Vitamin D16%
- Vitamin B610%
- Pantothenic acid18%
- Potassium10%
- Zinc10%
- Selenium12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (246 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 2 μg | 16% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.2 μg | 0% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 0.2 mg | 2% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 15 μg | 4% |
| Vitamin B12 | 1 μg | 44% |
| Pantothenic acid | 1 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 352 mg | 35% |
| Iron | 0.1 mg | 2% |
| Potassium | 448 mg | 10% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 276 mg | 39% |
| Zinc | 1 mg | 10% |
| Copper | 0 mg | 2% |
| Manganese | 0 mg | 0% |
| Selenium | 6 μg | 12% |
Full breakdown · 30 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 7 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.3 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 1 g | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Lactaid 2% Reduced Fat Milk58
- 2% milk (protein fortified)56
- 2% milk (with added nonfat milk solids, without added vitamin A)56
- 2% milk50
Similar foods
122 cal2% milk1 cup−16 cal
120 calFairlife 2% Reduced Fat Ultra-Filtered Milk1 cup−18 cal
137 cal2% milk (with added nonfat milk solids, without added vitamin A)1 cup−1 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 138 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 26minWalking (3.5 mph)
- 17minCycling (moderate)
- 11minRunning (6 mph)
- 19minSwimming laps
Common questions
How many calories are in 2% milk (protein fortified)?
One serving of 2% milk (protein fortified) (1 cup) has 138 calories, which works out to 56 calories per 100 g. That is about 6.9% of a 2,000-calorie day.
Is 2% milk (protein fortified) high in protein?
Not especially. It has 9.7 g of protein per serving, and protein supplies 28% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is 2% milk (protein fortified) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 39% 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 (protein fortified)?
145 mg per serving.
How much sugar is in 2% milk (protein fortified)?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
