The American Heart Association recommends at least two to three daily servings of low-fat dairy products to help you get enough calcium. Because dairy can contain a lot of saturated fat, considered a "bad" fat because it can raise your cholesterol, 2 percent milk is a good option for those watching their calories or fat intake. It has less fat than whole milk, but retains all the nutrients, such as calcium. Many people prefer the taste of 2 percent milk to skim milk, because the small amount of fat provides flavor.
Calories and Fat
One serving of 2 milk is 250 ml, about 8 ounces or one cup. There are 130 calories in one serving, and three grams of fat, all of which is saturated fat. On a standard 2,000 calorie a day diet, the amount of fat represents 4 percent of your total ideal fat intake, and 15 percent of your daily target for saturated fat.
Carbohydrates and Protein
There are 12 g of carbohydrates in one serving of 2 percent milk, all provided by the milk sugar lactose. These 12 g represent 4 percent of the daily recommended allowance of carbohydrates on a 2,000 calorie a day diet. The serving has 9 g of protein. An adult needs a minimum of 30 to 60 g of protein a day.
Calcium
The American Heart Association recommends 1,000 mg of calcium per day for adults until they reach the age of 50, and 1,200 mg thereafter. Calcium is important for maintaining bone mass. An 8 oz. glass of milk has about 300 mg of calcium, which gives you 30 percent of your total requirement if you are under 50, and 25 percent if you are older.
Other Nutrients
One serving of 2 percent milk provides 120 mg of sodium and 20 mg of cholesterol, which represent 5 and 6 percent of the recommended daily allowance, respectively. Most brands of 2 percent milk are fortified with nutrients, especially vitamin A and D. Fortified milk products vary, but can contribute about 10 percent of the RDA of vitamin A and 25 percent of the RDA for vitamin D.
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