Calories in 2% milk (semi-skimmed, 2% fat)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of 2% milk (semi-skimmed, 2% fat) contains 50 kcal, with 3.3 g of protein, 4.8 g of carbohydrate and 2 g of fat.
A typical serving — 1 glass, about 244 g — is roughly 122 kcal.
That makes it a low-calorie food: you can eat a large portion for very little.
Nutrition facts
| Nutrient | Per 100 g | 1 glass (244 g) |
|---|---|---|
| Calories | 50 kcal | 122 kcal |
| Protein | 3.3 g | 8.1 g |
| Carbohydrates | 4.8 g | 11.7 g |
| Sugars | 5.1 g | 12.3 g |
| Fibre | 0 g | 0 g |
| Fat | 2 g | 4.8 g |
| Saturated fat | 1.3 g | 3.1 g |
| Cholesterol | 8 mg | 20 mg |
| Sodium | 47 mg | 115 mg |
| Potassium | 140 mg | 342 mg |
| Calcium | 120 mg | 293 mg |
| Iron | 0 mg | 0 mg |
| Vitamin C | 0.2 mg | 0.5 mg |
| Water | 89 g | 218 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 glass | 244 g | 122 | 8.1 g | 11.7 g | 4.8 g |
| 1 cup | 244 g | 122 | 8.1 g | 11.7 g | 4.8 g |
Photograph it instead of looking it up
Wellix identifies 2% milk on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 13 | 0.8 g | 1.2 g | 0.5 g |
| 50 g | 25 | 1.7 g | 2.4 g | 1 g |
| 100 g | 50 | 3.3 g | 4.8 g | 2 g |
| 150 g | 75 | 5 g | 7.2 g | 3 g |
| 200 g | 100 | 6.6 g | 9.6 g | 4 g |
| 250 g | 125 | 8.3 g | 12 g | 5 g |
| 300 g | 150 | 9.9 g | 14.4 g | 5.9 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For 2% milk (semi-skimmed, 2% fat) the split is:
- Protein: 3.3 g × 4 = 13 kcal — 26% of calories
- Carbohydrates: 4.8 g × 4 = 19 kcal — 38% of calories
- Fat: 2 g × 9 = 18 kcal — 35% of calories
- The energy in 2% milk (semi-skimmed, 2% fat) is spread fairly evenly across protein, carbohydrate and fat.
- 5.1 g of its carbohydrate per 100 g is sugar.
- It is 89% water, which is why it is so light for its size.
- For 200 kcal you can eat about 400 g.
Compare preparations
The same food, prepared differently. Cooking removes water (so calories per 100 g rise), adds fat (so they rise further), or both.
| Preparation | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Whole milk (whole) | 61 | 3.2 g | 4.8 g | 3.3 g |
| 2% milk (semi-skimmed, 2% fat)this page | 50 | 3.3 g | 4.8 g | 2 g |
| Skim milk (skimmed) | 34 | 3.4 g | 5 g | 0.1 g |
What actually changes the number
Semi-skimmed milk is 50 kcal per 100 ml — a 250 ml glass is 125 kcal. The protein and calcium are identical to whole milk; only the fat differs.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of 2% milk as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of 2% milk?
100 g of 2% milk (semi-skimmed, 2% fat) contains 50 kcal (3.3 g protein, 4.8 g carbohydrate, 2 g fat), according to USDA reference data.
How many calories are in a serving of 2% milk?
A typical serving of 2% milk — 1 glass, about 244 g — has roughly 122 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in 2% milk?
2% milk (semi-skimmed, 2% fat): 3.3 g of protein per 100 g, which is moderate. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of 2% milk equals 200 kcal?
At 50 kcal per 100 g, about 400 g of 2% milk equals 200 kcal.
Can I track 2% milk by taking a photo?
Yes. A photo calorie app like Wellix identifies 2% milk on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 171267: "Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies 2% milk on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
