Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is the classic, everyday 2% reduced-fat milk, a smooth, creamy white liquid with a mild, slightly sweet dairy flavor. It's lighter than whole milk but richer than skim, offering a balanced texture that's neither watery nor heavy. With about 50 calories and 3.3 grams of protein per 100g, it's a nutrient-dense source of calcium and high-quality protein.
Calorie split: 26% protein · 38% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love its familiar, comforting taste and creamy mouthfeel that makes it a perfect partner for everything from morning cereal to a warm cup of tea. Its neutrality and nutritional profile make it a kitchen staple, deeply embedded in breakfast routines and culinary traditions worldwide.
⚠️ Watch-outs & how to enjoy it better
As a dairy product, it contains lactose, which can cause digestive discomfort for those with lactose intolerance. The natural sugars (lactose) can also contribute to a mild blood sugar response. To counteract this, pair it with fiber-rich foods like oatmeal or whole-grain toast, or choose lactose-free versions if sensitive.
Key benefits
- Excellent source of calcium for bone and teeth health.
- Provides high-quality protein for muscle maintenance and satiety.
- Naturally contains potassium, phosphorus, and B vitamins like B12 and riboflavin.
- Lower in saturated fat than whole milk while retaining key nutrients.
- A hydrating and versatile base for both sweet and savory recipes.
🍽️ 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% for this type of milk.
Full nutrition (USDA data · scales with serving)
| Water | 89.2 g |
| Energy | 50.0 kcal |
| Energy | 210 kj |
| Protein | 3.3 g |
| Total lipid (fat) | 2.0 g |
| Ash | 0.71 g |
| Carbohydrate, by difference | 4.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 5.1 g |
| Sucrose | 0.01 g |
| Glucose | 0.01 g |
| Fructose | 0.01 g |
| Lactose | 5.0 g |
| Maltose | 0.01 g |
| Galactose | 0.02 g |
| Calcium, Ca | 120 mg |
| Iron, Fe | 0.02 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 92.0 mg |
| Potassium, K | 140 mg |
| Sodium, Na | 47.0 mg |
| Zinc, Zn | 0.48 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 2.5 ug |
| Fluoride, F | 3.4 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.09 mg |
| Pantothenic acid | 0.36 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 16.4 mg |
| Betaine | 0.90 mg |
| Vitamin B-12 | 0.53 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 28.0 ug |
| Retinol | 27.0 ug |
| Carotene, beta | 7.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 102 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
| Vitamin E, added | 0.00 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 | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.08 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 13:0 | 0.00 g |
| SFA 14:0 | 0.17 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 0.56 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.24 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.56 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.51 g |
| MUFA 18:1 c | 0.43 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:2 n-6 c,c | 0.06 g |
| PUFA 18:2 i | 0.01 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:3 | 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 |
| Fatty acids, total trans | 0.09 g |
| Fatty acids, total trans-monoenoic | 0.08 g |
| TFA 18:1 t | 0.08 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 8.0 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 0.00 mg |
| Beta-sitosterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.14 g |
| Isoleucine | 0.17 g |
| Leucine | 0.31 g |
| Lysine | 0.28 g |
| Methionine | 0.09 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.17 g |
| Valine | 0.22 g |
| Arginine | 0.09 g |
| Histidine | 0.10 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.74 g |
| Glycine | 0.07 g |
| Proline | 0.33 g |
| Serine | 0.20 g |
| Hydroxyproline | 0.00 g |
FAQ
Is 2% milk considered low-fat?
Yes, it is classified as reduced-fat milk. Compared to whole milk (about 3.25% fat), it has less fat and fewer calories, but it still contains more fat and a creamier texture than skim or fat-free milk.
Does 2% milk have added sugar?
No, the sugar listed (about 5g per 100g) is naturally occurring lactose, the carbohydrate found in all mammalian milks. No sugars are added in standard 2% milk.
Why is my 2% milk sometimes slightly yellow?
A slight yellow tint can come from the beta-carotene in the cow's diet, which is a natural pigment. It's perfectly safe and normal, especially if the milk is from grass-fed cows.
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 · 26% calories from protein · 0.0 g fiber · 5.1 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: 0.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.