2% Milk (2024)

The best milk option, if you want to cut calories, is to go for lower-fat milk varieties—1 cup of 2 percent milk has 24 fewer calories than 1 cup of whole milk (and a cup of skim milk has 36 fewer calories than this 2 percent). But 2 percent isn't a poor nutritious choice—it still comes with belly-filling protein and is loaded with 286 milligrams of calcium, which meets nearly a third of your daily calcium needs.

Nutrition Facts

Serving Size: 1 cup
Calories: 122
Protein: 8 g
Fat: 5 g
Saturated: 3 g
Monounsaturated: 1 g
Polyunsaturated: 0 g
Carbohydrate: 12 g
Sugar: 12 g
Fiber: 0 g

Key Vitamins and Minerals

Vitamin D
Amount: 105 IU
Daily Value: 26%

Riboflavin
Amount: .5 mg
Daily Value: 27%

Vitamin B12
Amount: 1.1 mcg
Daily Value: 19%

Calcium
Amount: 286 mg
Daily Value: 29%

Phosphorus
Amount: 229 mg
Daily Value: 23%

Potassium
Amount: 366 mg
Daily Value: 10%

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