Calories in Two Percent Milk: Nutrition Facts & Serving Sizes
Per 1 cup (244ml)
Per 100g
Source: Web research, March 2026.
One cup of 2% milk (244ml) contains 122 calories with 8.1g of protein, 11.7g of carbs, and 4.9g of fat. Per 100g, two percent milk provides 50 calories, 3.3g of protein, 4.8g of carbs, and 2g of fat. It sits between whole milk and skim milk in terms of fat and calorie content, making it a popular middle-ground choice. The standout micronutrient is calcium at 120mg per 100g (about 12% daily value per 100g, or roughly 29% per cup). Vitamin D at 1.1mcg per 100g supports calcium absorption and bone health. For anyone looking to hit protein and calorie targets, a glass of 2% milk after training is a fast, convenient option that also delivers electrolytes and calcium.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (244ml) | 122 | 8.1g | 11.7g | 4.9g | 0g |
| 1 glass (240ml) | 120 | 7.9g | 11.5g | 4.8g | 0g |
| 100g | 50 | 3.3g | 4.8g | 2g | 0g |
Track Two Percent Milk in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 50 | 3% |
| Protein | 3.3g | 7% |
| Total Fat | 2g | 3% |
| Saturated Fat | 1.3g | 7% |
| Total Carbohydrates | 4.8g | 2% |
| Dietary Fiber | 0g | |
| Sugars | 4.8g | 10% |
| Sodium | 47mg | 2% |
| Cholesterol | 8mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.3g | 0% |
| Cholesterol | 8mg | 3% |
| Calcium | 120mg | 9% |
| Potassium | 150mg | 3% |
| Vitamin A | 56mcg | 6% |
| Vitamin D | 1.1mcg | 6% |
| Vitamin B12 | 0.5mcg | 21% |
| Magnesium | 11mg | 3% |
| Phosphorus | 95mg | 8% |
| Zinc | 0.4mg | 4% |
| Selenium | 2.5mcg | 5% |
| Folate | 5mcg | 1% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Two Percent Milk
Two percent milk provides a balanced macronutrient profile that works for a range of dietary goals. The 8.1g of protein per cup comes from a mix of casein (about 80%) and whey (about 20%). Casein is a slow-digesting protein that sustains amino acid release over several hours, making milk a useful protein source before bed to support overnight muscle protein synthesis.
Calcium at 120mg per 100g (about 293mg per cup) is the primary mineral benefit of milk. Calcium is essential for bone density, muscle contraction, and nerve signaling. Adequate calcium intake during early adulthood is critical because peak bone mass is still being established during this period.
Vitamin D at 1.1mcg per 100g supports calcium absorption in the intestine. Without sufficient vitamin D, calcium cannot be absorbed properly regardless of how much you consume. Most milk in the US is fortified with vitamin D for this reason.
Vitamin B12 at 0.5mcg per 100g contributes to the daily requirement of 2.4mcg. B12 supports red blood cell production, energy metabolism, and neurological function. It is found almost exclusively in animal products.
Riboflavin (vitamin B2) at 0.2mg per 100g plays a key role in energy metabolism, helping convert food into ATP. For those training hard, riboflavin requirements are slightly elevated.
Dietary Considerations
Two percent milk is not suitable for vegans or those with lactose intolerance (though lactose-free versions are widely available). It is not keto-friendly in larger quantities due to the lactose (milk sugar) at 4.8g of carbs per 100g. One cup contains 11.7g of carbs, which can be significant on a strict low-carb diet. For weight loss, 2% milk is moderate in calories at 122 per cup. Whole milk yogurt or cottage cheese may be better options for higher protein per calorie. Two percent milk is gluten-free and allergen-free except for dairy. If you are lactose intolerant, choose a lactase-treated version for the same nutritional profile.
Daily Intake (100g)
100g of two percent milk provides 3% of a 2,000-calorie diet.
Track Your Intake
See how two percent milk fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in 2% milk?
One cup of 2% milk (244ml) contains 122 calories. Per 100g, two percent milk has 50 calories. A glass (240ml) provides about 120 calories with 7.9g of protein and 4.8g of fat.
Is 2% milk good for weight loss?
Two percent milk can fit into a weight loss plan. At 122 calories per cup with 8.1g of protein, it provides reasonable protein density. The key is portion control since the calories from multiple glasses add up. Skim milk saves about 40 calories per cup if you want to reduce intake further.
How much protein in 2% milk?
Two percent milk contains 3.3g of protein per 100g. One cup (244ml) provides 8.1g of protein. The protein is a mix of casein and whey, making it a useful post-workout or pre-bed protein source.
What is the difference between 2% milk and whole milk?
Two percent milk has 2g of fat per 100g and 50 calories per 100g. Whole milk has about 3.5g of fat and 61 calories per 100g. Two percent milk removes some fat while retaining essentially the same protein, carbs, calcium, and most micronutrients.
Is 2% milk keto-friendly?
Two percent milk is not ideal for strict keto due to lactose. One cup has 11.7g of carbs, which could take up a large portion of a 20 to 25g daily carb limit. For keto, unsweetened almond milk or heavy cream are better alternatives.
Can I drink 2% milk after a workout?
Yes. One cup of 2% milk after training provides 8.1g of protein including whey (fast-absorbing) and casein (slower-absorbing), plus 11.7g of carbs to replenish glycogen. It also delivers calcium and electrolytes. Chocolate milk made with 2% milk has been studied as an effective post-workout recovery drink.
Track Two Percent Milk in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.