Milk calories and protein: 2% milkfat
A cup of milk, 2% milkfat (244 g) has 122 calories, with 8.1 g of protein, 4.8 g of fat, and 11.7 g of carbs.
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A cup of reduced-fat milk
This is fluid milk with 2% milkfat and added vitamins A and D. Fluid ounces measure volume. The ounce servings on this page measure weight, so they are not interchangeable.
Whole, skim, flavored and plant-based milks need matching entries. Count ingredients added to a shake or coffee separately.
Milk or Greek yogurt?
Milk with 2% milkfat has 3.3 g of protein and 50 calories per 100 g. Plain nonfat Greek yogurt has 10.2 g of protein and 59 calories at the same weight. This is a weight comparison, not a cup-for-cup serving comparison.
Common questions
Does 2% describe the protein content?
No. Here 2% identifies the milkfat level. The protein amount is listed separately in the nutrition card.
To see how this fits your day, work out your daily protein with the protein calculator, or your protein, carbs and fat with the macro calculator. Compare it with other foods in the high-protein foods ranking.
Milk, 2% milkfat compared with other eggs and dairy foods
Of these five foods, protein per 100 calories is highest in cooked egg whites (20.6 g) and lowest in milk, 2% milkfat (6.6 g).
| Item | CaloriesCal | Protein | Fat | Carbs | Net carbs | Protein per 100 calPer 100 cal |
|---|---|---|---|---|---|---|
| Cooked egg whites1 egg white (33 g) | 17 | 3.5 g | 0 g | 0.8 g | 0.8 g | 20.6 g |
| Plain nonfat Greek yogurt1 container (170 g) | 100 | 17.3 g | 0.7 g | 6.1 g | 6.1 g | 17.3 g |
| Cottage cheese, 2% milkfat1 cup (226 g) | 183 | 23.6 g | 5.1 g | 10.8 g | 10.8 g | 12.9 g |
| Hard-boiled egg1 large egg (50 g) | 78 | 6.3 g | 5.3 g | 0.6 g | 0.6 g | 8.1 g |
| Milk, 2% milkfatThis page1 cup (244 g) | 122 | 8.1 g | 4.8 g | 11.7 g | 11.7 g | 6.6 g |
Most protein per 100 calories first. The mark on each bar is 5 g. Numbers are for one serving, the size the card opens on.
Sources
2 sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Milk, 2% milkfat, nutrition information. fdc.nal.usda.gov/food-details/171267/nutrients. Checked November 2026.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Plain nonfat Greek yogurt, nutrition information. fdc.nal.usda.gov/food-details/170894/nutrients. Checked November 2026.
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