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Milk (2%) Calories
Good source of protein and calcium, moderate fat milk
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Milk (2%) (244 g) has 122 calories. That works out to 50 calories per 100 g. It contains 11.7 g of carbs, 8.3 g of protein, 4.9 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 46% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
What is Milk (2%)?
Milk (2%) is cow’s milk with some of its fat removed, leaving it with a smooth, creamy texture and a mild, slightly sweet taste. It is commonly poured over cereal, added to tea or coffee, or enjoyed cold by the glass. It also works in everyday cooking, from sauces and soups to puddings and baking.
It provides protein and calcium, with less fat than whole milk; each 100 g contains 3.4 g of protein. Its balanced richness makes it a versatile choice if you want milk that still tastes creamy without the fuller feel of whole milk. Use it in place of whole milk in drinks or recipes for a lighter result.
Milk (2%) Nutrition Facts
Selected: 100 g
50
KCAL / 100G
Carbs
4.8g
· 2% DV
Protein
3.4g
· 7% DV
Fat
2g
· 3% 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 27% · Fat 35%
Milk (2%) Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
Biotin
3.5µg · 12% DV
B5
0.36mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Selenium
2µg · 4% DV
How Nutritious Is Milk (2%)?
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.
Milk (2%) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Milk (2%)
To burn the 50 calories in 100 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.
Is Milk (2%) 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 Milk (2%) Contain Allergens?
Contains these allergens:
Which Diets Is Milk (2%) 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
Milk (2%) Fat Profile
SATURATED
1.3g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Compare Milk (2%)
Foods Similar to Milk (2%)
Frequently Asked Questions About Milk (2%)
What does 2% mean in 2% milk?
It means the milk contains about 2% milk fat by weight. The figure does not mean that 2% of the milk’s calories come from fat; it describes the fat concentration in the milk.
How is 2% milk different from whole milk?
2% milk has less fat than whole milk, so it usually tastes lighter and feels less creamy. It can still be used in the same everyday ways, including cereal, sauces, and hot drinks.
Does 2% milk need to be boiled before drinking?
No, pasteurized 2% milk does not need boiling before you drink it. Pasteurization makes it safe for ordinary consumption; raw milk is different and requires careful handling and heating.
How long does 2% milk last after opening?
Opened 2% milk generally keeps for about 5–7 days when tightly closed and refrigerated at 40°F (4°C) or below. Follow any shorter time stated on the carton, and discard it if it smells sour or has curdled.
Can you freeze 2% milk?
Yes, you can freeze 2% milk, though it may separate and turn grainy after thawing. Thaw it in the refrigerator, shake it well, and use it in cooking if the changed texture is noticeable.
Can you use 2% milk in baking?
Yes, 2% milk works in most baking recipes that call for milk. It has less fat than whole milk, so the result may be a little less rich, but the difference is usually small.
Is 2% milk lactose-free?
No, ordinary 2% milk contains lactose, the natural sugar in milk. Choose a product specifically labeled lactose-free if lactose causes you digestive symptoms; the 2% label refers to fat, not lactose.
Does 2% milk cause mucus or congestion?
No, 2% milk has not been shown to increase mucus production. Its creamy texture can leave a temporary coating sensation in the mouth or throat, which some people mistake for more mucus.
Is 2% milk good for weight loss?
2% milk can fit into a weight-loss eating plan, but it does not cause weight loss on its own. Its lower fat content than whole milk makes it a less rich option, while the protein can help make a drink or meal more filling.
Can you drink 2% milk during pregnancy?
Yes, pasteurized 2% milk is generally safe to drink during pregnancy and provides protein and calcium. Avoid unpasteurized milk, which can carry harmful bacteria, and follow your clinician’s advice if you have an individual dietary restriction.
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Nutrition data compiled from USDA FoodData Central and scientific sources.