Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
Whole food · Dairy and Egg Products
Photo: Wikipedia
2% milk is a staple dairy product with a clean, slightly sweet flavor and a smooth, lighter-than-whole-milk texture. It offers a balanced nutritional profile, providing a good source of protein and calcium with a moderate fat content. The addition of vitamins A and D enhances its nutritional value, making it a versatile and healthful beverage.
Calorie split: 27% protein · 39% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love 2% milk for its familiar, comforting taste and creamy texture that's rich but not heavy. It's a cultural cornerstone, enjoyed in everything from breakfast cereals to coffee, and is a versatile ingredient in countless recipes.
⚠️ Watch-outs & how to enjoy it better
As a dairy product, it's a common allergen for those with lactose intolerance or milk protein allergies. To manage this, individuals can opt for lactose-free versions or pair milk with other foods to slow digestion. The natural lactose can cause blood sugar spikes for some, so consuming it with protein or fiber-rich foods can help mitigate this effect.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and repair.
- Rich in calcium for strong bones and teeth.
- Fortified with vitamins A and D to support vision and immune function.
- Provides a good balance of nutrients with moderate fat content.
- Hydrating and a convenient source of essential nutrients.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The '2%' on the label refers to the milkfat by weight, not the percentage of calories from fat, which is actually closer to 35% of the total calories.
Full nutrition (USDA data · scales with serving)
| Water | 89.1 g |
| Energy (Atwater General Factors) | 50.0 kcal |
| Energy (Atwater Specific Factors) | 50.0 kcal |
| Energy | 50.0 kcal |
| Energy | 209 kj |
| Nitrogen | 0.53 g |
| Protein | 3.4 g |
| Total lipid (fat) | 1.9 g |
| Total fat (NLEA) | 1.6 g |
| Ash | 0.75 g |
| Carbohydrate, by difference | 4.9 g |
| Sugars, Total | 4.9 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 4.9 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 126 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 159 mg |
| Sodium, Na | 39.0 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Iodine, I | 39.6 ug |
| Selenium, Se | 1.8 ug |
| Thiamin | 0.06 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.11 mg |
| Pantothenic acid | 0.39 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 2.0 ug |
| Choline, total | 18.2 mg |
| Choline, free | 3.1 mg |
| Choline, from phosphocholine | 1.1 mg |
| Choline, from phosphotidyl choline | 1.9 mg |
| Choline, from glycerophosphocholine | 11.0 mg |
| Choline, from sphingomyelin | 1.2 mg |
| Betaine | 0.70 mg |
| Vitamin B-12 | 0.55 ug |
| Vitamin A, RAE | 83.0 ug |
| Retinol | 83.0 ug |
| Carotene, beta | 3.0 ug |
| cis-beta-Carotene | 1.0 ug |
| trans-beta-Carotene | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Cryptoxanthin, alpha | 0.00 ug |
| Lycopene | 0.00 ug |
| cis-Lycopene | 0.00 ug |
| trans-Lycopene | 0.00 ug |
| cis-Lutein/Zeaxanthin | 0.00 ug |
| Lutein | 0.00 ug |
| Zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 45.2 iu |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 1.1 ug |
| 25-hydroxycholecalciferol | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.04 g |
| SFA 5:0 | 0.00 g |
| SFA 6:0 | 0.03 g |
| SFA 7:0 | 0.00 g |
| SFA 8:0 | 0.02 g |
| SFA 9:0 | 0.00 g |
| SFA 10:0 | 0.05 g |
| SFA 11:0 | 0.00 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.18 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 0.51 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.18 g |
| SFA 20:0 | 0.00 g |
| SFA 21:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 23:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.40 g |
| MUFA 12:1 | 0.00 g |
| MUFA 14:1 c | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 17:1 c | 0.00 g |
| MUFA 18:1 c | 0.36 g |
| MUFA 20:1 c | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 22:1 n-9 | 0.00 g |
| MUFA 22:1 n-11 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 c | 0.05 g |
| PUFA 18:2 n-6 c,c | 0.04 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 c | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 c | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:3 n-9 | 0.00 g |
| PUFA 22:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:4c | 0.00 g |
| PUFA 20:5c | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 c | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.07 g |
| Fatty acids, total trans-monoenoic | 0.06 g |
| TFA 14:1 t | 0.00 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.05 g |
| TFA 20:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| Fatty acids, total trans-dienoic | 0.01 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| TFA 18:3 t | 0.00 g |
| Cholesterol | 8.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.16 g |
| Isoleucine | 0.17 g |
| Leucine | 0.34 g |
| Lysine | 0.29 g |
| Methionine | 0.09 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.17 g |
| Valine | 0.21 g |
| Arginine | 0.13 g |
| Histidine | 0.10 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 0.80 g |
| Glycine | 0.07 g |
| Proline | 0.33 g |
| Serine | 0.20 g |
| Hydroxyproline | 0.00 g |
| Cysteine | 0.04 g |
FAQ
Is 2% milk healthier than whole milk?
2% milk has less fat and fewer calories than whole milk, making it a good choice for those monitoring fat intake. However, whole milk provides more fat-soluble vitamins and may be more satiating.
Can I use 2% milk in baking?
Yes, 2% milk is an excellent substitute for whole milk in most baking recipes, providing moisture and a rich flavor without the extra fat.
How does 2% milk differ from skim milk?
2% milk contains about 2% milkfat, giving it a creamier texture and richer flavor than skim milk, which has virtually no fat. Both are good sources of protein and calcium.
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 0.50 kcal/g · 27% calories from protein · 0.0 g fiber · 0.0 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: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.