🧪 Nutrition Facts
- Calories 122.0
- Total Fat 4.8 g
- Saturated Fat 3.1 g
- Cholesterol 19.5 mg
- Sodium 107.4 mg
- Potassium 322.1 mg
- Total Carbohydrate 11.5 g
- Dietary Fiber 0.0 g
- Sugars 12.1 g
- Protein 8.1 g
- Vitamin A 458.7 IU
- Vitamin B-12 1.3 µg
- Vitamin B-6 0.1 mg
- Vitamin C 0.0 mg
- Vitamin D 114.7 IU
- Vitamin E 0.1 mg
- Calcium 290.4 mg
- Copper 0.0 mg
- Folate 12.2 µg
- Iron 0.0 mg
- Magnesium 26.8 mg
- Manganese 0.0 mg
- Niacin 0.3 mg
- Pantothenic Acid 0.9 mg
- Phosphorus 224.5 mg
- Riboflavin 0.4 mg
- Thiamin 0.1 mg
- Zinc 1.1 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
2% Milk contains 122.0 calories per serving (244.0ml), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 11.5g per serving (37.9% of calories), of which 12.1g are sugars. It provides a noteworthy 290.4mg of calcium (22% DV), contributing to bone and dental health.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Reduced Fat Milk, Vitamin a Palmitate, Vitamin D3.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Vitamin A Palmitate, Vitamin D3
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about 2% Milk — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of 2% Milk contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 122.0 kcal | 6.1% |
| Total Fat | 4.8 g | 6% |
| Saturated Fat | 3.1 g | 15% |
| Cholesterol | 19.5 mg | 7% |
| Sodium | 107.4 mg | 5% |
| Total Carbohydrate | 11.5 g | 4% |
| Total Sugars | 12.1 g | 24% |
| Protein | 8.1 g | 16% |
| Vitamin A | 458.7 IU | 9% |
| Vitamin D | 114.7 IU | 14% |
| Vitamin E | 0.1 mg | 0% |
| Thiamin (B-1) | 0.11 mg | 9% |
| Riboflavin (B-2) | 0.45 mg | 34% ✅ |
| Niacin (B-3) | 0.3 mg | 2% |
| Pantothenic Acid (B-5) | 0.92 mg | 18% |
| Vitamin B-6 | 0.09 mg | 5% |
| Folate | 12.2 µg | 3% |
| Vitamin B-12 | 1.27 µg | 53% ✅ |
| Calcium | 290.4 mg | 22% ✅ |
| Iron | 0.0 mg | 0% |
| Potassium | 322.1 mg | 7% |
| Magnesium | 26.8 mg | 6% |
| Phosphorus | 224.5 mg | 18% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.01 mg | 1% |
| Manganese | 0.01 mg | 0% |
| Selenium | 4.1 µg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
2% Milk accounts for 6.1% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 37.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 122.0 calories in 2% Milk? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.2 min |
| Walking: 17 minutes per mile | 21.1 min |
| Cycling (Low Intensity) | 13.3 min |
| HIIT | 11.3 min |
| Walking: 22 minutes per mile | 27.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: 2% Milk
Is 2% Milk good for weight loss?
2% milk can fit into a weight loss plan since a serving provides only 122 calories with decent protein content at 8.1g to help keep you satisfied. However, be mindful of portion sizes—the 12.1g of sugar per serving adds up quickly if you're drinking multiple glasses.
Is 2% Milk good for muscle building?
With 8.1g of protein per serving, 2% milk is a reasonable choice for muscle building when combined with resistance training and adequate overall protein intake. The carbohydrates also help replenish energy after workouts.
Is 2% Milk suitable for people with lactose intolerance?
Regular 2% milk contains lactose and is not suitable for people with lactose intolerance unless they use lactase enzyme supplements or choose lactose-free alternatives.
What diets does 2% Milk suit?
2% milk works well for balanced diets, Mediterranean diets, and strength-training focused eating plans. It's less ideal for strict keto or very low-sugar diets due to its carbohydrate and sugar content.
What should I watch out for with 2% Milk?
The sugar content at 12.1g per serving is relatively high, so this may not be ideal if you're limiting added sugars or managing blood sugar. The saturated fat of 3.1g per serving is moderate but worth considering if you're tracking saturated fat intake.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
