Food guide

Reduced-Fat Milk

2% milk sits between skim and whole: less saturated fat than whole milk, with the same calcium.

Dairy

Nutrition per 100 g

Standardised to 100 g of reduced-fat milk for fair comparison. Typical serving: 200 g — 100 kcal per 200 g serving.

Nutrition information for Reduced-Fat Milk
Nutrient	Per 100 g	Per serving (200 g)	Per 100 kcal
Energy	50 kcal	100 kcal	100 kcal
Protein	3.3 g	6.6 g	6.6 g
Carbohydrate	4.8 g	9.6 g	9.6 g
Fat	2 g	4 g	4 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of reduced-fat milk, with a typical serving and FDA Daily Value for adults.

Micronutrients for Reduced-Fat Milk
Nutrient	Per 100 g	Per serving (200 g)	% DV
Vitamins
Vitamin A	55 µg	110 µg	6%
Vitamin C	0.2 mg	0.4 mg	<1%
Vitamin D	1.2 µg	2.4 µg	6%
Vitamin E	0.03 mg	0.06 mg	<1%
Vitamin K	0.2 µg	0.4 µg	<1%
Thiamin	0.039 mg	0.078 mg	3%
Riboflavin	0.19 mg	0.38 mg	15%
Niacin	0.092 mg	0.18 mg	<1%
Vitamin B6	0.038 mg	0.076 mg	2%
Folate	5 µg	10 µg	1%
Vitamin B12	0.53 µg	1.1 µg	22%
Pantothenic acid	0.36 mg	0.72 mg	7%
Choline	16.4 mg	32.8 mg	3%
Minerals
Calcium	120 mg	240 mg	9%
Iron	0.02 mg	0.04 mg	<1%
Magnesium	11 mg	22 mg	3%
Phosphorus	92 mg	184 mg	7%
Potassium	140 mg	280 mg	3%
Sodium	47 mg	94 mg	2%
Zinc	0.48 mg	0.96 mg	4%
Selenium	2.5 µg	5 µg	5%
Copper	0.006 mg	0.012 mg	<1%
Manganese	0.014 mg	0.028 mg	<1%

Source: USDA FoodData Central — Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat reduced-fat milk?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
2% milk sits between skim and whole: less saturated fat than whole milk, with the same calcium.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Oats, Coffee, Cereal.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.