2% Milk

Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup (246g)

Amount per serving

Calories

138

% Daily Value *

Total Fat 4.9g

6%

Saturated Fat 3g

15%

Trans Fat

Cholesterol 20mg

7%

Sodium 145mg

6%

Total Carbohydrate 13.5g

5%

Dietary Fiber 0g

0%

Total Sugars 12.9g

Protein 9.7g

Vitamin D 98 IU

25%

Calcium 352mg

27%

Iron 0mg

1%

Potassium 448mg

10%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

3%

2.71 mg

Thiamin

9%

0.11 mg

Riboflavin

37%

0.48 mg

Niacin

2%

0.25 mg

Pantothenic Acid

18%

0.93 mg

Vitamin B6

7%

0.13 mg

Folate

14.8 mcg

Folic Acid

0 mcg

Food Folate

14.8 mcg

Fortified Folate

14.8 mcg

Choline

Betaine

Vitamin B12

44%

1.06 mcg

Added Vitamin B12

Biotin

Vitamin A

0%

0 mcg

Retinol

Beta Carotene

7.38 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

12.3 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

1%

0.1 mg

Added Vitamin E

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

2.46 mcg

Vitamin D2

Vitamin D3

Vitamin D

25%

98.4 IU

Vitamin K

0%

0.25 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

27%

352 mg

Iron

1%

0.15 mg

Magnesium

9%

39.4 mg

Phosphorus

22%

276 mg

Potassium

10%

448 mg

Sodium

6%

145 mg

Zinc

10%

1.11 mg

Copper

2%

0.02 mg

Manganese

0%

0 mg

Selenium

12%

6.4 mcg

Fluoride

Iodine

Fat

6%

4.87 g

Saturated Fat

15%

3.03 g

Butyric Acid

0.16 g

Caproic Acid

0.09 g

Caprylic Acid

0.05 g

Capric Acid

0.12 g

Lauric Acid

0.14 g

Tridecylic Acid

Myristic Acid

0.49 g

Pentadecylic Acid

Palmitic Acid

1.28 g

Margaric Acid

Stearic Acid

0.59 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

1.41 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.11 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

1.23 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.18 g

9,12-octadecadienoic Acid

0.11 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.07 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

7%

19.7 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

19%

9.72 g

Tryptophan

0.14 g

Threonine

0.44 g

Isoleucine

0.59 g

Leucine

0.95 g

Lysine

0.77 g

Methionine

0.24 g

Cystine

0.09 g

Phenylalanine

0.47 g

Tyrosine

0.47 g

Valine

0.65 g

Arginine

0.35 g

Histidine

0.26 g

Alanine

0.34 g

Aspartic Acid

0.74 g

Glutamic Acid

2.03 g

Glycine

0.21 g

Proline

0.94 g

Serine

0.53 g

Hydroxyproline

Carbohydrates

5%

13.5 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

12.9 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

138 kcal

Water

216 g

Ash

2.14 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (246g)
  • 1 quart (984g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Vitamin B12
  • Excellent source of Vitamin D
  • Excellent source of Calcium
  • Good source of Pantothenic Acid
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Moderate Fat
  • Moderate Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Methionine

  • Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

100g of 2% Milk contains 4g of protein, which is about the same as 0.7 eggs, 0.1 chicken breasts, or 0.3 cups (77g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 13.5g per 1 cup

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


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