Reduced fat Milk Calories and Nutrition Facts
Reduced fat Milk has 50 calories per 100 g, with 3.4 g protein, 4.9 g carbs and 1.9 g fat. Official USDA analytical record: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D (FDC ID: 746778).
One standard serving of reduced fat milk (1 cup (245 g)) contains 123 calories, 8.3g protein, 12g total carbs (12g net carbs), and 4.7g fat. Per 100 grams, it supplies 50 calories.
Energy density
0.5 kcal/g
very low
Protein / 100 kcal
6.8 g
satiety per calorie
Net carbs / 100 g
4.9 g
carbs minus fibre
100 kcal portion
200 g
≈ 7.1 oz
- Sugars
- 12g
- Fibre
- 0g
- Saturated fat
- 2.7g
- Sodium
- 96mg
Reduced fat Milk Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 100 g | 100 g | 50 kcal | 4.9 g | 4.9 g | 3.4 g | 1.9 g |
| 1 cup (245 g) | 245 g | 123 kcal | 12 g | 12 g | 8.3 g | 4.7 g |
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D nutrition facts
The table below shows the complete nutritional profile for milk, reduced fat, fluid, 2% milkfat, with added vitamin a and vitamin d per 100 g (the laboratory analytical standard) and per 1 cup (245 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is relatively low in calories.
| Nutrient | Per 100 g | Per 1 cup (245 g) | % DV* |
|---|---|---|---|
| Calories | 50 kcal | 123 kcal | — |
| Protein | 3.4 g | 8.3 g | 7% |
| Carbohydrate | 4.9 g | 12 g | 2% |
| Fat | 1.9 g | 4.7 g | 2% |
| Sugars | 4.9 g | 12 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 1.1 g | 2.7 g | 6% |
| Sodium | 39 mg | 96 mg | 2% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Reduced fat Milk calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.5 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 14 kcal | 1 g | 1.4 g | 0.5 g |
| 100 g (3.5 oz) | 50 kcal | 3.4 g | 4.9 g | 1.9 g |
| 4 oz (113 g) | 57 kcal | 3.9 g | 5.6 g | 2.2 g |
| 8 oz / ½ lb (227 g) | 113 kcal | 7.7 g | 11.1 g | 4.3 g |
| 1 lb (454 g) | 227 kcal | 15.4 g | 22.2 g | 8.6 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 746778.
View raw USDA laboratory entry →How reduced fat milk compares to other dairy & eggs
Against the 40 dairy & eggs in this database, reduced fat milk ranks 5th lowest in calories and 37th highest in protein. The category averages 243 kcal per 100 g, so this one is 79% below it. The lightest option in the category is milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) at 34 kcal per 100 g, and the protein leader is egg, white, dried at 79.9 g per 100 g.
| Dairy & Eggs (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🥛 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | 43 kcal | 3.4 g | 0.43 |
| 🥚 Egg, white, raw, frozen, pasteurized | 48 kcal | 10.1 g | 0.48 |
| 🥛 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D (this page) | 50 kcal | 3.4 g | 0.5 |
| 🥛 Yogurt, plain, nonfat | 50 kcal | 4.2 g | 0.5 |
| 🥚 Eggs, Grade A, Large, egg white | 55 kcal | 10.7 g | 0.55 |
Portion planning with reduced fat milk
- 100 calories comes to about 200 g (7.1 oz).
- 20 g of protein takes about 588 g, bringing 294 kcal with it — that is 6.8 g of protein per 100 calories.
- Macro split by calories: 39% carbs, 27% protein, 34% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Low fat — 1.9 g per 100 g (≤ 3 g)
- Low sodium — 39 mg per 100 g (≤ 140 mg)
- Keto-friendly — 4.9 g net carbs per 100 g (≤ 5 g)
Track reduced fat milk for free
Add reduced fat milk to your day in the free calorie tracker — pick your serving, and the calories and macros are logged instantly. No account, no paywall. To plan how much you should eat, try the calorie calculator or macro calculator.
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Reduced fat Milk FAQ & Nutrition Questions
How many calories and carbs are in 1 cup (245 g) of reduced fat milk?
One serving of 1 cup (245 g) provides 123 calories, 12 g total carbs, 8.3 g protein, and 4.7 g fat.
How many calories are in 100 g of reduced fat milk?
Reduced fat Milk contains 50 calories per 100 g, with 3.4 g protein, 4.9 g carbohydrate, and 1.9 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for reduced fat milk?
The official USDA FoodData Central ID for "Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D" is FDC ID: 746778. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of reduced fat milk?
By calories, reduced fat milk is approximately 39% carbohydrates, 27% protein, and 34% fat.
How many calories are in an ounce of reduced fat milk?
One ounce (28 g) of reduced fat milk has 14 calories, with 1 g protein, 1.4 g carbs and 0.5 g fat. Four ounces (113 g) comes to 57 calories, and a full pound (454 g) to 227 calories.
How much reduced fat milk is 100 calories?
About 200 g of reduced fat milk supplies 100 calories, because it carries 0.5 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
How much reduced fat milk do I need for 20 g of protein?
Roughly 588 g of reduced fat milk, which also brings 294 calories with it. That works out to 6.8 g of protein per 100 calories.
Is reduced fat milk high or low in calories for a dairy & egg?
Reduced fat Milk sits 79% below the dairy & eggs average of 243 kcal per 100 g, ranking 5th lowest of 40 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.