Complete Protein
Contains all 9 essential amino acids. High bioavailability.
Milk (Reduced Fat)
Milk (Reduced Fat) (Raw) contains 3.3g of protein per 100g, with 2.0g fat, 4.8g carbohydrates, and 50 calories. This makes it a low protein source and a complete protein with all nine essential amino acids. Source: USDA FoodData Central.
USDA FoodData Central #172205 · Data as of Jan 2026 · All values per 100g
Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
Low FatLow Carb
| Nutrient | Amount per 100g |
|---|---|
| Protein | 3.3 g |
| Calories | 50 kcal |
| Total fat | 2.0 g |
| Carbohydrates | 4.8 g |
| Saturated fat | 1.257 g |
| Cholesterol | 8 mg |
| Fiber | 0 g |
| Sugars | 5.06 g |
| Sodium | 47 mg |
| Potassium | 140 mg |
How protein-efficient is Milk (Reduced Fat)?
Protein Energy
Moderate26%
of calories from protein
Moderate. You're getting protein, but also plenty of carbs or fats.
Fat Ratio
1.7
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
455
calories
Pricey. You have to eat 455 calories just to get your protein.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)1.257g / 20g*
Cholesterol (Limit)8mg / 300mg*
Healthy Fats (Mono + Poly)0.6g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
47mg
Electrolyte
Potassium
140mg
Electrolyte
Magnesium
11mg
Recovery
Iron
0.02mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05