EatSeeNutrition information: 2% milk
| Nutrient | Carbs 100 g | % RI* | Cup (256 g) |
|---|---|---|---|
| Energy | 50 kcal209 kJ | 3% | 128 kcal536 kJ |
| Fat | 2 g | 3% | 5.1 g |
| of which saturated fatty acids | 1.3 g | 7% | 3.3 g |
| Carbs | 4.8 g | 2% | 12.3 g |
| of which sugars | 5.1 g | 6% | 13.1 g |
| Fiber | 0 g | - | 0 g |
| Protein | 3.3 g | 7% | 8.4 g |
| Salt | 0.12 g | 2% | 0.31 g |
| Water | 89.2 g | - | 228.4 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in 2% milk?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coffee serving30 g | 15 kcal | 1 g | 1.4 g | 0.6 g |
| 100 g | 50 kcal | 3.3 g | 4.8 g | 2 g |
| Half a cup128 g | 64 kcal | 4.2 g | 6.1 g | 2.6 g |
| Cup256 g | 128 kcal | 8.4 g | 12.3 g | 5.1 g |
Vitamins and minerals
In 100 g of 2% milk, the most abundant nutrients are vitamin B12 (21% of the RI), calcium (15%), and vitamin B2 (14%). We show nutrients that provide at least 2% of the RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 140 mg | 7% |
| Calcium | 120 mg | 15% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 92 mg | 13% |
| Zinc | 0.5 mg | 5% |
| Selenium | 2.5 µg | 5% |
| Vitamin B1 (thiamin) | 0.04 mg | 4% |
| Vitamin B2 (riboflavin) | 0.19 mg | 14% |
| Vitamin B6 | 0.04 mg | 3% |
| Folate | 5 µg | 3% |
| Vitamin B12 | 0.53 µg | 21% |
| Vitamin A | 28 µg | 4% |
2% milk compared with other foods
2% milk has more calories per 100 g than 5% of the dairy and egg products in our chart. Here are products in the dairy and eggs category with a similar calorie content (kcal per 100 g):
- Buttermilk40 kcal
- Milk 2%50 kcal
- Egg white52 kcal
- 0% Greek yogurt59 kcal
- Plain yogurt61 kcal
- Milk 3.2%61 kcal
- Cottage cheese98 kcal
- Fruit yogurt99 kcal
- Cream 12%135 kcal
2% milk in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan - day 4: millet porridge with raspberries and almonds
FAQs
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Data source: USDA FoodData Central, SR28 database - “Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D” (NDB 01174). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes only and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.