Eggs & Dairy
2% milk nutrition facts
A 1 undetermined quart (976 g) serving of 2% milk provides 488 calories, 32 g protein, 47 g carbohydrate, and 19 g fat — about 26% of its calories from protein, 38% from carbohydrate, and 36% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (976 g)
- Vitamin C
- 1.95 mg
- Vitamin A (RAE)
- 537 mcg
- Vitamin E
- 0.29 mg
- Vitamin K
- 1.95 mcg
- Thiamin (B1)
- 0.38 mg
- Riboflavin (B2)
- 1.81 mg
- Niacin (B3)
- 0.90 mg
- Vitamin B6
- 0.37 mg
- Folate (DFE)
- 48.8 mcg
- Vitamin B12
- 5.17 mcg
- Magnesium
- 107 mg
- Phosphorus
- 898 mg
- Zinc
- 4.68 mg
- Copper
- 0.06 mg
- Manganese
- 0.14 mg
- Selenium
- 24.4 mcg
Nutrition highlights
Per 1 undetermined quart (976 g), 2% milk is an excellent source of Vitamin B12, Riboflavin, Calcium, Phosphorus, Protein, Vitamin A, Vitamin D, Selenium, Zinc, Thiamin, Potassium, Magnesium, and Vitamin B6 and a good source of Folate.
Relatively high in Saturated Fat, Cholesterol, and Sodium per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined quart (976 g) serving.
Key metrics
Nutrient density
Per 100 kcal, 2% milk delivers about 9% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More calcium than 86% of foods
- More vitamin A than 82% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest eggs & dairy to 2% milk by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in 2% milk?
- A 1 undetermined quart (976 g) serving of 2% milk has about 488 calories. Per 100 g, it has 50 calories — a low calorie density.
- How much protein is in 2% milk?
- 2% milk provides about 32 g of protein per 1 undetermined quart (976 g) serving, which is 64% of the Daily Value — an excellent source.
- What are the macros in 2% milk?
- Per serving, 2% milk has roughly 32 g protein, 47 g carbohydrate, and 19 g fat. By calories, that is 26% protein, 38% carbohydrate, and 36% fat.
- Is 2% milk high in protein?
- 2% milk has a protein density of about 6.6 g per 100 kcal, and 26% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in 2% milk?
- Per 1 undetermined quart (976 g), 2% milk is a notable source of Vitamin B12, Riboflavin, Calcium, Phosphorus, Vitamin A, and Vitamin D. The label above lists the full micronutrient profile with % Daily Values.
Use it
More eggs & dairy
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 171267 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “2% milk Nutrition Facts.” https://www.nutrifactshub.com/foods/2-milk