Nutrition facts · Eggs and dairy
Calories in Milk (2%)
2% milk has 50 calories per 100 g, and a 1 cup serving (244 g) has 122 calories. Its calories come in roughly similar shares from carbs (mostly natural milk sugar) and fat, with protein supplying the rest: a cup provides 11.7 g carbs, 4.8 g fat and 8.1 g protein.
Calories come from: Carbs 38% · Fat 36% · Protein 26%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 50 kcal | 3.3 g | 4.8 g | 2 g |
| 1 cup | 244 g | 122 kcal | 8.1 g | 11.7 g | 4.8 g |
| 1 fl oz | 30.5 g | 15 kcal | 1 g | 1.5 g | 0.6 g |
Full nutrition (Per 100 g)
| Calories | 50 kcal |
|---|---|
| Protein | 3.3 g |
| Carbohydrates | 4.8 g |
| of which sugars | 5.1 g |
| Fiber | 0 g |
| Fat | 2 g |
| of which saturated | 1.3 g |
| Sodium | 47 mg |
What changes the calories
- The milk's fat level matters most: whole milk has more calories than 2%, while 1% and skim have fewer.
- Portion habits vary widely, since a splash in coffee, a full glass and a large bowl of cereal can hold very different amounts.
- Flavored milks, such as chocolate or vanilla, contain added sugar and have more calories than plain 2% milk.
- Heating milk for drinks or sauces doesn't add calories, but reducing it concentrates them, which is why evaporated milk is more calorie-dense.
Tips for logging it accurately
- Measure milk with a measuring cup or weigh it on a kitchen scale instead of estimating a pour, especially for cereal and smoothies.
- Check the carton for the fat level and whether it's flavored, then log that exact type, because whole, 2% and skim milk differ in calories.
- Log the milk in coffee, tea or lattes as its own entry. You can add it in BerryFit alongside the drink so small daily splashes aren't missed.
Log Milk (2%) in seconds
Snap a photo of your meal or search for Milk (2%) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of 2% milk?
A 1 cup serving (244 g) of 2% milk has 122 calories, with 8.1 g protein, 11.7 g carbs and 4.8 g fat.
How many calories are in a splash of 2% milk?
One fluid ounce (30.5 g) of 2% milk has 15 calories. A typical splash in coffee is often around this amount, but measuring it once helps you see what your usual pour really is.
How much protein is in 2% milk?
2% milk has 3.3 g of protein per 100 g, or 8.1 g per cup.
Is 2% milk lower in calories than whole milk?
Yes. 2% milk has less fat than whole milk, so it has fewer calories for the same amount. Skim and 1% milk are lower still.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D, FDC ID 171267); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
