Protein in food · Dairy & cheese
How much protein is in 2% milk?
One cup of 2% milk (244 g) has 8 g of protein (122 kcal); 100 g has 3.3 g.
6.6 g protein per 100 kcal · USDA FoodData Central
6.6 g of protein per 100 kcal (26% of its calories), but only 3.3 g per 100 g, so it takes a lot of it.
25 g of protein from 2% milk alone takes 758 g (about 3⅛ cups) and 379 kcal.
#32 of 37 in Dairy & cheese for protein per 100 g, #20 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 3.3 g | 50 | 4.8 g | 2 g |
| 1 oz (28 g) | 0.9 g | 14 | 1.4 g | 0.6 g |
| 1 cup (244 g) | 8 g | 122 | 12 g | 4.9 g |
| 1 tbsp (15 g) | 0.5 g | 8 | 0.7 g | 0.3 g |
One cup of 2% milk (244 g) is 7% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
One cup of 2% milk (244 g) also has 12 g of sugars.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than whole milk and fat-free half-and-half and less than nonfat Greek yogurt and cottage cheese (1%).
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Nonfat Greek yogurt | 10.2 g | 59 | 17.3 g |
| Cottage cheese (1%) | 12.4 g | 72 | 17.2 g |
| 2% milk | 3.3 g | 50 | 6.6 g |
| Whole milk | 3.1 g | 61 | 5.1 g |
| Fat-free half-and-half | 2.6 g | 59 | 4.4 g |
The Feast Mode switch
Swap it
2% milk→ultra-filtered milk typical label values
+2 g protein (1.6×) · −18 kcal per 100 g
“Ultra-filtered milk, same pour.”
In Feast Mode you paste a recipe and flip one switch: every line that matches a swap is replaced and the macros are recomputed. Coming soon to iPhone. All 16 swaps with the numbers →
Recipes with 2% milk
2 recipes in the Feast Mode library use 2% milk, macros computed the same way.
Across the 2 library recipes that use it, a serving has 41 g of 2% milk on average, which brings 1.3 g of protein: 3% of the dish’s protein. It carries the most in Chicken Pot Pie, at 3% of the protein.
Questions
How much protein is in a cup of 2% milk?
One cup of 2% milk (244 g) has 8 g of protein and 122 kcal, with 12 g of carbohydrate and 4.9 g of fat.
How much protein is in 100 g of 2% milk?
100 g of 2% milk has 3.3 g of protein, 50 kcal, 4.8 g of carbohydrate and 2 g of fat (USDA FoodData Central 171267).
Is 2% milk a good source of protein?
Some protein, but bulky: 6.6 g of protein per 100 kcal (26% of its calories), but only 3.3 g per 100 g, so it takes a lot of it. Getting 25 g of protein from 2% milk alone takes 758 g (about 3⅛ cups) and 379 kcal.
Which has more protein, 2% milk or fat-free half-and-half?
2% milk, with 3.3 g of protein per 100 g against 2.6 g for fat-free half-and-half. Per 100 kcal: 2% milk 6.6 g, fat-free half-and-half 4.4 g.
Source: USDA FoodData Central, SR Legacy 171267: “Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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