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2% Milk Calories
2% milk, reduced fat, good source of protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 2% Milk (240 g) has 120 calories. That works out to 50 calories per 100 g. It contains 11.5 g of carbs, 7.9 g of protein, 4.8 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
2% Milk Nutrition Facts
Selected: 1 cup (medium) · 240 g
120
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
7.9g
· 16% DV
Fat
4.8g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 26% · Fat 36%
2% Milk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0.17 g | |
| Sodium | 106 mg | 5% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 7.9 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of 2% Milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 120 kcal |
| 1 teaspoon (medium) | 5 g | 3 kcal |
| 1 tablespoon (medium) | 15 g | 8 kcal |
| 100 g | 100 g | 50 kcal |
| 1 cup (small) | 120 g | 60 kcal |
| 1 serving (medium) | 200 g | 100 kcal |
| 1 can (medium) | 330 g | 165 kcal |
| 1 cup (large) | 350 g | 175 kcal |
| 1 bottle (medium) | 500 g | 250 kcal |
| 1 pack (large) | 1000 g | 500 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About 2% Milk
What does 2% mean in 2% milk?
The 2% refers to the milk’s fat content, not to water being added or to the percentage of milk in a drink. 2% milk is reduced-fat milk with less fat than whole milk.
Is 2% milk the same as whole milk?
No. 2% milk has less milk fat than whole milk, so it usually tastes lighter and feels less creamy. It still provides milk protein and calcium, but the lower fat changes its richness.
Is 2% milk good for you?
Yes, 2% milk can be a nutritious choice because it provides protein and calcium. It has less fat than whole milk, but whether that difference matters depends on your needs and what else you eat.
Does 2% milk contain lactose?
Yes, regular 2% milk contains lactose. Reducing the fat does not remove the milk sugar, so choose a product specifically labeled lactose-free if you need milk with lactose removed.
Is 2% milk good for weight loss?
2% milk does not cause weight loss by itself. Replacing whole milk with it may lower fat intake, but weight change depends on your overall eating pattern and portions.
Can you use 2% milk instead of whole milk in recipes?
Yes, 2% milk works in most recipes that call for whole milk, including soups, sauces, and baked goods. The result may be less rich, especially in recipes where whole milk provides much of the creaminess.
Does 2% milk froth well for coffee?
Yes, 2% milk can be steamed and frothed for coffee. It makes a lighter, less creamy foam than whole milk, but it works well for everyday lattes and cappuccinos.
How long does 2% milk last after opening?
Opened 2% milk should stay refrigerated with the container tightly closed. Follow the package’s storage and date guidance, and discard it if it develops an off smell, taste, or appearance.
Can you freeze 2% milk?
Yes, you can freeze 2% milk, but it may separate or turn grainy after thawing. Thaw it in the refrigerator and shake it well; the changed texture is often less noticeable when you cook with it.
Can babies drink 2% milk?
No, 2% milk should not replace breast milk or infant formula for babies under 12 months. Milk-fat needs differ as children grow, so ask your child’s health professional which type is appropriate.
2% Milk Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B2
0.43mg · 33% DV
Biotin
7.68µg · 26% DV
B5
0.86mg · 17% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
288mg · 29% DV
Iodine
38µg · 25% DV
Potassium ⭐
360mg · 11% DV
Sodium
106mg · 5% DV
2% Milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 2% Milk
To burn the 120 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 2% Milk?
2% milk is cow’s milk with some of its fat removed, leaving a mild, creamy taste and a texture fuller than skim milk. It is commonly sold chilled or shelf-stable and can be used much like whole milk. Pour it over cereal, drink it with a meal, or add it to tea and coffee; it also works in everyday cooking, from sauces to baked goods.
It provides protein and calcium, with 2 grams of fat per 100 grams. Its balanced richness makes it an easy all-purpose choice for households that want a lighter taste than whole milk without giving up all the creaminess. Use it in smoothies or pair it with fruit and oats for a simple breakfast.
How Nutritious Is 2% Milk?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 2% Milk Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 2% Milk Contain Allergens?
Contains these allergens:
Which Diets Is 2% Milk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
2% Milk Fat Profile
SATURATED
3.12g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.