Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is a nutritionally enhanced, 2% milkfat cow's milk designed to be a leaner yet protein-rich staple. It has the familiar creamy, slightly sweet taste and smooth, pourable texture of standard milk, but with a modest boost in protein content. Its key nutritional highlight is the added fortification with vitamins A and D, making it a reliable source of these essential nutrients.
Calorie split: 28% protein · 40% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People appreciate it as a practical, everyday milk that supports muscle maintenance and bone health without the higher fat content of whole milk. Its mild flavor and versatile liquid form make it a seamless addition to cereals, coffee, smoothies, and recipes.
⚠️ Watch-outs & how to enjoy it better
As a dairy product, it contains lactose and milk proteins, which can cause digestive issues for those with intolerances or allergies. The added sugars, while minimal, can contribute to blood sugar spikes if consumed in large quantities without other foods. To mitigate this, pair it with fiber-rich foods like oats or whole-grain toast, or consume it as part of a balanced meal.
Key benefits
- Provides a significant protein boost per calorie
- Fortified with Vitamin A for vision and immune health
- Fortified with Vitamin D for bone health and calcium absorption
- Lower in fat than whole milk while maintaining creaminess
- A convenient source of calcium and other essential nutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The fortification process for vitamins A and D in milk was a public health initiative in the mid-20th century to combat widespread deficiencies, particularly in children.
Full nutrition (USDA data · scales with serving)
| Water | 87.7 g |
| Energy | 56.0 kcal |
| Energy | 232 kj |
| Protein | 4.0 g |
| Total lipid (fat) | 2.0 g |
| Ash | 0.87 g |
| Carbohydrate, by difference | 5.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 5.3 g |
| Calcium, Ca | 143 mg |
| Iron, Fe | 0.06 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 112 mg |
| Potassium, K | 182 mg |
| Sodium, Na | 59.0 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 2.6 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.19 mg |
| Niacin | 0.10 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Vitamin B-12 | 0.43 ug |
| Vitamin A, RAE | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin D (D2 + D3), International Units | 40.0 iu |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.20 g |
| SFA 16:0 | 0.52 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 0.57 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.50 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 8.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.18 g |
| Isoleucine | 0.24 g |
| Leucine | 0.39 g |
| Lysine | 0.31 g |
| Methionine | 0.10 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.19 g |
| Tyrosine | 0.19 g |
| Valine | 0.26 g |
| Arginine | 0.14 g |
| Histidine | 0.11 g |
| Alanine | 0.14 g |
| Aspartic acid | 0.30 g |
| Glutamic acid | 0.83 g |
| Glycine | 0.08 g |
| Proline | 0.38 g |
| Serine | 0.21 g |
FAQ
How does the protein content compare to regular 2% milk?
This protein-fortified version typically contains about 20-30% more protein per serving than standard 2% milk, making it a more efficient source for muscle repair and satiety.
Is the added sugar from the fortification process?
No, the sugar listed is naturally occurring lactose (milk sugar). The fortification adds vitamins, not sugars.
Can I use this for baking or cooking just like regular milk?
Yes, it can be used as a 1:1 substitute in most recipes. The slightly higher protein content may lead to a marginally richer texture in baked goods.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.56 kcal/g · 28% calories from protein · 0.0 g fiber · 5.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.32 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.