2% Milk Calories and Macros — Nutrition Facts per 1 cup (244g)

A serving of 2% milk — 1 cup (244g) — comes to 122 calories, with 8.3g of protein, 12g of carbs, and 4.6g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

2% Milk nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

How does 2% milk fit your goals?

2% milk delivers a balanced macro profile (8.3g protein / 12g carbs / 4.6g fat per 1 cup (244g)), which makes it easy to fit into almost any tracking plan. Foods like this are particularly useful as base ingredients in meal prep, because they don't lock you into a specific macro split — you can pair them with whatever your daily target needs more of.

Diet-wise, 2% milk fits low-carb and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, 2% milk pulls real weight on calcium (24% DV) per 1 cup (244g) — the kind of micronutrient density that calorie counts alone don't show.

How 2% milk compares to other dairy

Tracking 2% milk in Bento Bunny

Logging foods like 2% milk manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For 2% milk specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.

Related foods

• Kefir calories and macros
• Whole Milk calories and macros
• Skim Milk calories and macros
• Plain Yogurt (whole milk) calories and macros

Browse all dairy in the food database.