Milk 2%: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: as eaten
Milk 2%: 50 kcal, 3.3 g protein, 2 g fat and 4.8 g carbohydrate per 100 g. A typical portion is 1 glass (250 g): about 125 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin B12 · 22%
- Good source of vitamin B2 (riboflavin) · 15%
- Good source of phosphorus · 13%
- Good source of calcium · 12%
- Low in carbohydrate
- Low in fat
| Nutrition | per 100 g | % daily value | portion (250 g) | % daily value |
|---|---|---|---|---|
| Calories | 50 kcal | 3% | 125 kcal | 6% |
| Protein | 3.3 g | 7% | 8.25 g | 17% |
| Fat | 1.98 g | — | 4.95 g | — |
| Carbohydrate | 4.8 g | — | 12 g | — |
| Fibre | 0 g | 0% | 0 g | 0% |
| Sugar(limit) | 5.06 g | 6% | 12.7 g | 14% |
| Saturated fat(limit) | 1.26 g | 6% | 3.14 g | 14% |
| Sodium(limit) | 47 mg | 2% | 118 mg | 5% |
| Vitamin B12 | 0.53 µg | 22% | 1.33 µg | 55% |
| Vitamin B2 (riboflavin) | 0.19 mg | 15% | 0.46 mg | 39% |
| Phosphorus | 92 mg | 13% | 230 mg | 33% |
| Calcium | 120 mg | 12% | 300 mg | 30% |
| Potassium | 140 mg | 5% | 350 mg | 12% |
| Zinc | 0.48 mg | 5% | 1.2 mg | 13% |
| Selenium | 2.5 µg | 5% | 6.25 µg | 11% |
Typical portion: 1 glass, 250 g, about 125 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: 2 percent milk, reduced fat milk.
About this food: Milk 2%
This entry is milk with 2 percent fat and added vitamins A and D, as sold in the US. Per 100 g it has 3.3 g of protein, 2 g of fat and 4.8 g of carbohydrate, mostly lactose, which comes to 50 kcal. A glass of 250 g is about 125 kcal, and that is the number to log, since milk disappears by the glass and by the splash.
The shelf in a Ukrainian shop usually starts at 1.5 percent and runs through 2.5 and 3.2 to richer cartons. The common 2.5 percent milk has a few more calories per 100 g than this entry. Fat level on the carton is the main difference between milks, while protein and lactose barely move.
Splashes count. Milk in coffee or tea looks like nothing, but a few spoons several times a day add up, so log a coffee with milk as a small portion. Unopened UHT milk keeps for several months at room temperature, but once opened it needs the fridge and about three days. Pasteurised milk in a bottle keeps for less time. Porridge cooked in milk uses the milk's numbers, and thinning it with water lowers them in proportion. Lactose-free milk has similar numbers but tastes sweeter.
What it is high and low in
Milk 2% is high in vitamin B12 (22%) per 100 g (share of the daily reference in brackets). It is a good source of vitamin B2 (riboflavin) (15%), phosphorus (13%) and calcium (12%).
It is low in carbohydrate (up to 5 g per 100 g) and fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared milk 2% with the five foods in our table that are closest in composition (Kefir 1%, Plain whole-milk yogurt, Cottage cheese 2%, Nonfat Greek yogurt and Nonfat dry-curd cottage cheese), per 100 g.
Rank among the six: Protein (1 = most): 6th of 6; Calories (1 = fewest): 2nd of 6; Carbohydrate (1 = fewest): 5th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Milk 2% | 50 | 3.3 | 2 | 4.8 | 0 |
| Kefir 1% | 43 | 3.8 | 1 | 4.8 | 0 |
| Plain whole-milk yogurt | 61 | 3.5 | 3.3 | 4.7 | 0 |
| Cottage cheese 2% | 81 | 10.5 | 2.3 | 4.8 | 0 |
| Nonfat Greek yogurt | 59 | 10.2 | 0.4 | 3.6 | 0 |
| Nonfat dry-curd cottage cheese | 72 | 10.3 | 0.3 | 6.7 | 0 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food at a different fat level has different numbers; the difference is almost all fat. Milk 2%: 50 kcal and 3.3 g protein per 100 g; Whole milk 3.25%: 61 kcal and 3.2 g protein per 100 g; Skim milk: 34 kcal and 3.4 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 171267: "Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (as eaten). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
About how the food maps to the USDA entry: USDA: 2% fat. A 2.5% shop milk has roughly 5 kcal more per 100 g. In the US milk is fortified with vitamins D and A; in Ukraine it is not, so we leave those USDA values out.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of milk 2%?
50 kcal per 100 g, with 3.3 g protein, 2 g fat and 4.8 g carbohydrate. A typical portion (1 glass, 250 g) has about 125 kcal.
How much protein is in milk 2%?
100 g has 3.3 g of protein, which is 7% of a 50 g daily reference, and a typical portion (250 g) has 8.3 g. Protein supplies 26% of its calories.
Which vitamins and minerals does milk 2% contain?
The most per 100 g, as a share of the daily reference: vitamin B12 0.53 µg (22%); vitamin B2 (riboflavin) 0.19 mg (15%); phosphorus 92 mg (13%); calcium 120 mg (12%). Every other tracked vitamin or mineral is under 10% or has no USDA value.