Foods/Dairy & Egg/2% milk

Dairy & Egg · smoothie

2% milk

1 cup · 244 g122 kcal

A dairy & egg that's a strong source of Iodine and Vitamin B12.

Macros

Per serving

122 kcal

Energy

8.2g

Protein

12g

Carbs

4.6g

Fat

not available

Fiber

Protein 8.2 gCarbs 12 gFat 4.6 g

50 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

Fiber: not available. Fiber isn't recorded for this food in USDA FoodData Central, so it's shown as not available — not zero.

What a serving covers

% of a day’s needs

Per 1 cup (244 g), as a share of a reference adult — male, 35, moderately active.

64%

56%

36%

31%

26%

23%

Good source of (≥ 20% RDA)

IodineVitamin B12PhosphorusCalciumRiboflavin (B2)Vitamin A

Pairs well with

What fills 2%’s gaps?

2% milk is lighter on Vitamin D, Iron — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Manganese & Omega-3 ALA+ Manganese+ Omega-3 ALA+ Magnesium Sunflower seedsAdds Vitamin E (α-tocopherol) & Copper+ Vitamin E (α-tocopherol)+ Copper+ Omega-6 Linoleic KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 cup = 244 g

Generous to use, with room before it crowds out variety.

Common questions

2% milk, in brief

How many calories are in 2% milk?

1 cup (244 g) of 2% milk has about 122 calories.

What is 2% milk a good source of?

2% milk is a good source of Iodine, Vitamin B12, Phosphorus, Calcium, and 2 more nutrients.

Is 2% milk good in a smoothie?

Yes — 2% milk is one of S8D's smoothie-role foods.

Keep exploring

More dairy & egg

All foods →

Nutrient guides

Iodine Vitamin B12 Phosphorus Calcium Riboflavin (B2) Vitamin A

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