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Nutritional Info: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

The USDA reference number for this food is: 01079
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Nutrition Facts

Serving Size: 1 cup (244g or 8.6 oz)
 

Amount Per Serving

 

Calories

122
Calories from Fat 43
 

% Daily Value*

 

Total Fat

5g
7%
 
Saturated Fat 3g15%
 
Trans Fat 0g
 

Cholesterol

20mg
7%
 

Sodium

115mg
5%
 

Total Carbohydrate

12g
4%
 
Dietary Fiber 0g0%
 
Sugars 12g
 

Protein

8g
 
Vitamin A9% · Vitamin C0%
 
Calcium29% · Iron0%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Milk choices in a supermarket
Milk choices in a supermarket

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Calories

Calories

Serving Size: 1 cup (244g or 8.6 oz)
kcal*kjoules*RDI%
 
Total Calories122 kcal510 kJ6%
 
from Carbs46.8 kcal196.01 kJ
 
from Fat43.5 kcal181.92 kJ
 
from Protein32.2 kcal134.76 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 244 grams of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D


Vitamin Content

Vitamin Content

Serving Size: 1 cup (244g or 8.6 oz)
AmountRDI%
 
Vitamin A 463.6 IU 9%
 
Vitamin B6 0.09272 mg 5%
 
Vitamin B12 1.2932 mcg 22%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0.488 mg 0%
 
Vitamin D 119.56 IU 30%
 
Vitamin D2 ~
 
Vitamin D3 2.928 mcg ~
 
Vitamin D (D2 + D3) 2.928 mcg 29%
 
Vitamin E (Alpha-tocopherol) 0.0732 mg 0%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.488 mcg 1%
 
Thiamin 0.09516 mg 6%
 
Riboflavin 0.4514 mg 27%
 
Niacin 0.22448 mg 1%
 
Pantothenic Acid 0.86864 mg 9%
 
Folate 12.2 mcg 3%
 
Folate, Food 12.2 mcg 3%
 
Folate, DFE 12.2 mcg DFE 3%
 
Choline 40.016 mg ~
 
Betaine 2.196 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 244g (8.61 oz) of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D contains. Vitamin RDI for 244 grams of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D


Mineral Content

Mineral Content

Serving Size: 1 cup (244g or 8.6 oz)
AmountRDI%
 
Calcium 292.8 mg 29%
 
Iron 0.0488 mg 0%
 
Magnesium 26.84 mg 7%
 
Phosphorus 224.48 mg 22%
 
Potassium 341.6 mg 7%
 
Sodium 114.68 mg 5%
 
Zinc 1.1712 mg 8%
 
Copper 0.01464 mg 1%
 
Manganese 0.03416 mg 2%
 
Selenium 6.1 mcg 9%
 
Fluoride 8.296 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 244g (8.61 oz) of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D contains. Mineral RDI for 244 grams of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (244g or 8.6 oz)
AmountRDI%*
 
Protein8.052g16%
 

Essential Aminos

 
Histidine0.17812 g25%
 
Isoleucine0.44652 g32%
 
Leucine0.80764 g30%
 
Lysine0.56852 g27%
 
Methionine0.20252 g
 
Phenylalanine0.39528 g
 
Threonine0.25132 g24%
 
Tryptophan0.0976 g35%
 
Valine0.53192 g29%
 

Non-essential Aminos

 
Arginine0.26108 g
 
Alanine0.27084 g
 
Aspartate0.72956 g
 
Cystine0.26108 g
 
Glutamate1.90076 g
 
Glycine0.14884 g
 
Hydroxyproline0 g
 
Proline0.89792 g
 
Serine0.48556 g
 
Tyrosine0.37332 g
 
Methionine + Cystine† 0.4636 g 44
 
Phenylalanine + Tyrosine† 0.7686 g 73
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 244g (8.61 oz) of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 244g (8.61 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 244 grams of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (244g or 8.6 oz)
AmountRDI%
 
Total Carbohydrates11.712g4%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars12.3464g
 
Sucrose0.0244g
 
Glucose0.0244g
 
Fructose0.0244g
 
Lactose12.2244g
 
Maltose0.0244g
 
Galactose0.0488g
 
~Data not available for tilde (~) items.
244g (8.61 oz) grams of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D contains 11.712 grams of carbohydrates which is 4% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 244 grams of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (244g or 8.6 oz)
AmountRDI%
 
Total Fat4.8312g7%
 
Total Omega-3 Fatty Acids0.01952g
 
Total Omega-6 Fatty Acids0.15128g
 
Total Trans Fatty Acids0.2074g
 
Total Trans-monoenoic Fatty Acids0.19032g
 
Total Trans-polyenoic Fatty Acids0.01708g
 

Total Saturated Fats (Bad Fats)

3.06708g15%
 
Arachidic Acid   [Eicosanoic Acid]0.00976g
 
Behenic Acid   [Docosanoic Acid]0.00488g
 
Butyric Acid   [Butanoic Acid]0.18788g
 
Capric Acid   [Decanoic Acid]0.11956g
 
Caproic Acid   [Hexanoic Acid]0.0976g
 
Caprylic Acid   [Octanoic Acid]0.0488g
 
Lauric Acid   [Dodecanoic Acid]0.1342g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]0.02684g
 
Myristic Acid   [Tetradecanoic Acid]0.427g
 
Palmitic Acid   [Hexadecanoic Acid]1.36152g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.0488g
 
Stearic Acid   [Octadecanoic Acid]0.59292g
 
Tridecanoic Acid   [Tridecanoic Acid]0.00488g
 

Total Monounsaturated Fat (Good Fats)

1.3664g
 
16:1 c0.06588g
 
16:1 t~
 
18:1 c1.0492g
 
18:1 t0.19032g
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.00488g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.0122g
 
Myristoleic Acid   [Tetradecenoic Acid]0.0366g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]1.23952g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.06588g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0.00976g
 

Total Polyunsaturated Fat (Good Fats)

0.17812g
 
18:2 CLAs~
 
18:2 i0.01708g
 
18:2 n-6 c,c0.1342g
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid0.01952g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.00732g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.15128g
 
Linolenic Acid   [Octadecatrienoic Acid]0.01952g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 244 grams of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (244g or 8.6 oz)
Amount
 
Alcohol0g
 
Water217.6724g
 
Ash1.7324g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol19.52mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D:

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D is an excellent source of Vitamin B12, Vitamin D, Vitamin D (D2 + D3), Riboflavin, Calcium and Phosphorus. This means that the food contains 20% or more of your RDI for these nutrients.

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D is a good source of Protein. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 70
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 36
Low Cholesterol Diet 23
Low Sodium Diet 43
Low Glycemic Index Diet (e.g. South Beach Diet) 65
Low Protein Diet 19
Horizontal bar chart


How long will it take to burn 122 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 122 calories contained in 244g (8.61 oz)g of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 122 calories
Stretching41 mins(180 cal/hr)
Walking (3.5 mph)26 mins(280 cal/hr)
Bicycling (<10 mph)25 mins(290 cal/hr)
Dancing22 mins(330 cal/hr)
Light gardening/yard work22 mins(330 cal/hr)
Golf (walking and carrying clubs)22 mins(330 cal/hr)
Hiking20 mins(370 cal/hr)
Amount of Vigorous exercise to burn 122 calories
Weight lifting (vigorous effort)17 mins(440 cal/hr)
Heavy yard work (chopping wood)17 mins(440 cal/hr)
Basketball (vigorous)17 mins(440 cal/hr)
Walking (4.5 mph)16 mins(460 cal/hr)
Aerobics15 mins(480 cal/hr)
Swimming (slow freestyle laps)14 mins(510 cal/hr)
Running/jogging (5 mph)12 mins(590 cal/hr)
Bicycling (>10 mph)12 mins(590 cal/hr)
Exercise profile for 244g (8.61 oz) of Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 24 Mar 2017 http://skipthepie.org/dairy-and-egg-products/milk-reduced-fat-fluid-milkfat-with-added-vitamin-a-and-vitamin-d/

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Yogurt, vanilla, low fat, 11 grams protein per 8 ounce, fortified with vitamin D




The product photo on this page is courtesy Flickr user "calliope".
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