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2% milk calories and nutrition facts
100 grams of 2% milk contains 50 calories, with 3.3 g of protein, 4.8 g of carbohydrate and 2 g of fat. It provides 5.1 g of sugar per 100 g. Most of its calories come from carbohydrate.
Semi-skimmed is the compromise most households land on: about 122 calories a cup, halfway between skimmed and whole, with the same protein as either. It still froths adequately and does not taste watery on cereal. If you drink several coffees a day, the difference between whole and semi-skimmed adds up faster than the per-cup figure suggests.
Where the calories come from
Protein 26% Carbs 38% Fat 36%
How 2% milk compares
Per 100 g, against the closest dairy in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2% milk | 50 kcal | 3.3 g | 4.8 g | 2 g |
| Kefir | 52 kcal | 3.5 g | 4.5 g | 2 g |
| Semi-skimmed milk | 46 kcal | 3.3 g | 4.9 g | 1.5 g |
| Reduced fat cultured buttermilk | 56 kcal | 4.1 g | 5.3 g | 2 g |
| Non-soy imitation milk | 46 kcal | 1.6 g | 5.3 g | 2 g |
Nutrition facts for 2% milk
| Nutrient | Per 100 g | Per 1 cup (240 ml) |
|---|---|---|
| Calories | 50 kcal | 122 kcal |
| Protein | 3.3 g | 8 g |
| Carbohydrate | 4.8 g | 12 g |
| Fat | 2 g | 5 g |
| Fiber | 0 g | 0 g |
| Sugar | 5.1 g | 12 g |
| Saturated fat | 1.3 g | 3 g |
| Salt | 0.1 g | 0 g |
Print an EU-style nutrition label for 2% milk — per 100 g and per portion.
Vitamins and minerals in 2% milk
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin B12 | 0.53 µg | 22% |
| Riboflavin (B2) | 0.19 mg | 15% |
| Calcium | 120 mg | 9% |
| Phosphorus | 92 mg | 7% |
| Vitamin A | 55 µg | 6% |
| Vitamin D | 1.2 µg | 6% |
| Selenium | 2.5 µg | 5% |
| Zinc | 0.48 mg | 4% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common 2% milk servings
How many calories in a portion of 2% milk — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 fl oz (31 g) | 16 kcal | 1 g | 1 g | 1 g |
| 100 g (100 g) | 50 kcal | 3 g | 5 g | 2 g |
| 1 cup (244 g) | 122 kcal | 8 g | 12 g | 5 g |
| 1 quart (976 g) | 488 kcal | 32 g | 47 g | 20 g |
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Frequently asked questions
How many calories are in 2% milk?
2% milk has 50 calories per 100 grams. A typical serving of 1 cup (240 ml) (244 g) has about 122 calories.
How much protein is in 2% milk?
2% milk contains 3.3 g of protein per 100 g, or about 8 g per 1 cup (240 ml).
How much sugar is in 2% milk?
2% milk contains 5.1 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is 2% milk low in carbs?
Yes by the numbers: 2% milk has 4.8 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is 2% milk low in calories?
Compared with other dairy it is: 50 kcal per 100 g versus a category median of 196.5 kcal.
Are these 2% milk calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #171267 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
