2% Milk has 50 kcal per 100ml, with 3.3 g protein, 4.8 g carbohydrates and 2 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
2% Milk is a high-protein food: 26% of its calories come from protein.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Reduced-fat 2% milk sits between whole and skim milk, with about 50 kcal and 3.3 g of protein per 100 ml. Its carbohydrate is natural lactose rather than added sugar, and fat makes up roughly a third of the calories. Because milk goes into tea, coffee, cereal and smoothies throughout the day, measuring those splashes keeps daily totals accurate.
Typical portion: A 250 ml glass works out to roughly 125 kcal and 8 g of protein.
Also known as: 2 percent milk, reduced-fat milk, semi-skimmed milk, low-fat milk
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 ml | 50 kcal | 3.3 g | 4.8 g | 2 g |
| 200 ml | 100 kcal | 6.6 g | 9.6 g | 4 g |
| 250 ml | 125 kcal | 8.3 g | 12 g | 5 g |
| 500 ml | 250 kcal | 16.5 g | 24 g | 10 g |
One serving (100ml) is 3% of a 2,000 kcal day and 3% of a 1,500 kcal day. It also gives 3.3 g of protein, which is 3% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| 2% Milk | 100ml | 50 kcal | 3.3 g |
| Nonfat Greek Yogurt | 100g | 59 kcal | 10 g |
| Egg | 1 large | 72 kcal | 6.3 g |
| Cottage Cheese | 100g | 81 kcal | 10.4 g |
| Paneer | 100g | 265 kcal | 18 g |
| Cheddar Cheese | 100g | 402 kcal | 25 g |
2% Milk has 50 kcal per 100ml. That serving also has 3.3 g protein, 4.8 g carbohydrates and 2 g fat.
2% Milk has 3.3 g of protein per 100ml, so 26% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. 2% Milk can fit a weight-loss diet when the portion fits your daily calorie target.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.