How many calories are in 2% milk?
USDA numbers for 2% reduced-fat milk per 100 g, per cup and per fluid ounce, with macros and a comparison to whole and skim.
2% milk is the middle option, and the numbers show it: 50 calories per 100 g, between whole milk at 61 and skim at 34. A cup (244 g) is about 122 calories. The common misreading is that "2%" means 2% of calories from fat; it means 2% fat by weight, and in this milk fat still provides 35% of the calories.
Calories in 2% milk per 100 g
According to USDA FoodData Central (SR Legacy entry “Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D”), 100 g of 2% milk contains 50 calories (209 kJ), 3.3 g of protein, 4.8 g of carbohydrates and 2 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 50 |
| Energy (kilojoules) | 209 kJ |
| Protein | 3.3 g |
| Carbohydrates | 4.8 g |
| Fiber | 0 g |
| Sugars | 5.1 g |
| Total fat | 2 g |
| Saturated fat | 1.3 g |
| Sodium | 47 mg |
| Cholesterol | 8 mg |
| Potassium | 140 mg |
| Calcium | 120 mg |
| Iron | 0 mg |
| Vitamin C | 0.2 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of 2% milk:
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (244 g) | 122 | 510 | 8.1 g | 12 g | 4.8 g |
| 1 fl oz (30 g) | 15 | 64 | 1 g | 1.5 g | 0.6 g |
Macro breakdown
By calories 2% milk is 38% carbohydrate, 35% fat and 26% protein, a more balanced split than whole milk. A cup provides 8.1 g of protein, 3.1 g of saturated fat and about 12 g of naturally occurring sugar; calcium is 120 mg per 100 g, about 293 mg per cup.
How 2% milk compares with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soy milk | 54 | 3.3 g | 6.3 g | 1.8 g |
| Nonfat Greek yogurt | 59 | 10 g | 3.6 g | 0.4 g |
| Whole milk | 61 | 3.1 g | 4.8 g | 3.2 g |
| Plain yogurt | 61 | 3.5 g | 4.7 g | 3.2 g |
| Skim milk | 34 | 3.4 g | 5 g | 0.1 g |
Is 2% milk good for weight loss?
2% milk is a reasonable default if you find skim too thin but want to trim calories. Each cup saves 27 calories versus whole milk; over a glass a day that is nearly 190 calories a week. Going from 2% to skim saves another 39 per cup. None of these changes affect protein, so the fullness you get from milk is unchanged. The bigger lever is usually the amount: a cup in cereal plus a cup in a smoothie is about 244 calories from milk alone, so measure your pours rather than only swapping the fat level.
How to log 2% milk in Cal.AI
Search for 2% milk in Cal.AI and log 1 cup (244 g, about 122 calories), or scan the carton's barcode once and save it. For coffee, 1 fl oz (30.5 g) is about 15 calories, so a quarter cup (61 g) is about 30. The common mistake is logging whole milk or skim because it was the first result; the three are 149, 122 and 83 calories per cup, so pick the right one and save it.
Frequently asked questions
How many calories are in a cup of 2% milk?
A cup of 2% milk (244 g) has about 122 calories, with 8.1 g of protein, 11.7 g of carbohydrate and 4.8 g of fat, of which 3.1 g is saturated. It also provides about 293 mg of calcium and 115 mg of sodium. A fluid ounce is about 15 calories, so a small splash in coffee is close to nothing, but a latte is not.
Is 2% milk a good compromise between whole and skim?
By the numbers, yes. Per cup, whole milk is about 149 calories, 2% is about 122 and skim is about 83. Protein is 7.7 g, 8.1 g and 8.3 g respectively, so you lose nothing there by going lighter. The choice comes down to taste and how much milk you drink; at one cup a day the differences are modest.
Does 2% milk have sugar?
Yes, about 5 g per 100 g, or about 12 g per cup. That sugar is lactose, the sugar naturally present in milk, not added sugar, so it does not count toward the FDA Daily Value of 50 g of added sugars a day. Whole milk and skim milk have essentially the same amount, so the fat level does not change the sugar.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D” (FDC ID 171267). FoodData Central
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels. FDA
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