Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D
FDC 170870cup (245 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 70 · +35 vs Dairy & eggs medianThis vitamin-fortified 2% milk scores 70 of 100, a Good band result and rank 3 of 60 in Dairy & eggs. Its one clear standout is calcium at 10% DV, a modest but reliable contribution from a glass of milk.
A cup (245 g) is the standard pour for a glass with breakfast or cereal, and at 51 calories and 1.92 g of fat per 100 g it sits between whole and skim milk in richness. Beyond calcium it doesn't post any other standout nutrient here, so it functions more as a steady daily staple than a concentrated source of any one nutrient.
See how this score is calculated, build a plate around milk, reduced fat, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 51 kcal | 3% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 8 mg | 3% |
| Sodium | 52 mg | 2% |
| Carbohydrate | 5 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 3.5 g | 7% |
| Potassium | 162 mg | 3% |
| Calcium | 128 mg | 10% |
| Iron | 0.05 mg | 0% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 56 µg | 6% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | 6% |
| Total fat | 4.7 g | 6% |
| Saturated fat | 2.9 g | 15% |
| Cholesterol | 20 mg | 7% |
| Sodium | 127 mg | 6% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 8.5 g | 17% |
| Potassium | 397 mg | 8% |
| Calcium | 314 mg | 24% |
| Iron | 0.12 mg | 1% |
| Magnesium | 34 mg | 8% |
| Vitamin C | 2.5 mg | 3% |
| Vitamin A | 137 µg | 15% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170870Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Yogurt, Greek, plain, nonfatDensity 70 vs 70Nutritional supplement for people with diabetes, liquidDensity 90 vs 70Original analysis by NutriVerdict
In the kitchen and how to use it
This is standard 2% reduced-fat milk fortified with extra nonfat milk solids, which gives it a slightly creamier body and more pronounced milky flavor than plain 2% milk while still being lighter than whole milk. It is the everyday milk used for pouring over cereal, stirring into coffee or tea, and as the liquid base for pancake batter, mashed potatoes, cream sauces, and baked goods where a fuller texture than skim milk is wanted without the richness of whole milk. Its balance of body and lightness also makes it a common choice for drinking on its own.
Keep milk refrigerated at all times and check the sell-by date, since it spoils faster than shelf-stable dairy alternatives once opened. A cup at 245 g has just 51 calories and 3.48 grams of protein, along with 10 percent of the daily value for calcium in that same serving. With only 52 milligrams of sodium and under 2 grams of fat, it is a low-calorie way to add calcium and a bit of protein to a glass, a bowl of cereal, or a recipe calling for milk.
Frequently asked questions about milk, reduced fat
How many calories are in a cup of 2% reduced-fat milk?
A 245 g cup has 51 calories and 3.48 grams of protein.
Is 2% milk a good source of calcium?
Yes, a cup provides about 10 percent of the daily value for calcium along with added vitamin A and vitamin D.
What is this milk commonly used for?
It is used for drinking, pouring over cereal, and as the liquid base in recipes like pancakes, mashed potatoes, and cream sauces.