2% Milk vs Whole Milk: Calories and Nutrition Compared (2026)

Whole milk contains 3.3 g of protein, the same as 2% milk, but has 60 calories compared to 50 calories in 2% milk. Thus, 2% milk is lower in calories.

When comparing 2% milk and Whole milk, both options provide similar protein and carbohydrate content. However, their calorie and fat levels differ significantly.

What Is the Difference Between 2% Milk and Whole Milk?

2% milk is a type of milk from which some fat has been removed, resulting in a fat content of 2.0 g per 100 g. It is often chosen for a balance between taste and lower fat intake. Whole milk is milk that retains its full fat content, providing 3.2 g of fat per 100 g. It is known for its creamy texture and rich flavor.

2% Milk vs Whole Milk: Nutrition Side by Side

The following table presents a side-by-side comparison of 2% milk and Whole milk.

Nutrient (per 100 g)	2% reduced-fat milk	Whole milk
Calories	50 kcal	60 kcal
Protein	3.3 g	3.3 g
Carbs	4.8 g	4.8 g
Sugar	4.8 g	4.8 g
Fat	2.0 g	3.2 g
Fiber	0 g	0 g
Sodium	47 mg	38 mg

Which Is Better, 2% Milk or Whole Milk?

For weight loss: 2% milk has 50 calories per 100 g, while Whole milk has 60 calories. Therefore, 2% milk is a better option for weight loss.

For muscle and protein: Both 2% milk and Whole milk contain 3.3 g of protein per 100 g. Thus, neither option is superior in protein content.

For low-carb or low-sugar: Both 2% milk and Whole milk have 4.8 g of carbs and 4.8 g of sugar per 100 g. Therefore, they are equivalent in this regard.

How to Track 2% milk and Whole milk Accurately

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How We Compiled These Numbers

The numbers provided are rounded reference values intended for educational use and not as medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, 2% milk or Whole milk?

Both 2% milk and Whole milk contain 3.3 g of protein per 100 g. Therefore, they have the same protein content.

Which has fewer calories, 2% milk or Whole milk?

2% milk has 50 calories per 100 g, while Whole milk has 60 calories. Thus, 2% milk has fewer calories.

What is the fat content in 2% milk?

2% milk contains 2.0 g of fat per 100 g.

What is the sugar content in Whole milk?

Whole milk contains 4.8 g of sugar per 100 g.

How much sodium is in 2% milk?

2% milk has 47 mg of sodium per 100 g.

What are the carbohydrate levels in both types of milk?

Both 2% milk and Whole milk have 4.8 g of carbohydrates per 100 g.

Key Takeaways

• 2% milk has 50 calories per 100 g.
• Whole milk has 60 calories per 100 g.
• Both types of milk contain 3.3 g of protein.
• 2% milk has 2.0 g of fat per 100 g.
• Whole milk has 3.2 g of fat per 100 g.
• Both have 4.8 g of carbs and 4.8 g of sugar per 100 g.