低脂牛奶（2%）热量与蛋白质（每100毫升）Reduced-fat milk (2%): calories & protein per 100 ml
数据Data: USDA FoodData Central #171267 (SR Legacy) — “Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D”. 图片Photo: FiveRings (talk), CC BY 3.0 · 版权credits
低脂牛奶（2%）不同重量的热量Reduced-fat milk (2%) by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 ml | 25 | 1.7 | 2.4 | 1 |
| 100 ml | 50 | 3.3 | 4.8 | 2 |
| 150 ml | 75 | 5 | 7.2 | 3 |
| 200 ml | 100 | 6.6 | 9.6 | 4 |
建议每天摄入相当于 300 ml 以上液态奶的奶制品；豆浆可作为大豆类食物的一部分。 在本站 7 种奶及豆奶中，低脂牛奶（2%）的热量由低到高排第 2 位。
Aim for dairy equal to at least 300 ml of milk a day; soy milk counts toward soy foods. Among the 7 dairy & soy milk on this site, reduced-fat milk (2%) ranks #2 from lowest to highest in calories.
与同类食物对比（每100克）Compared with similar foods (per 100 g)
| 食物Food | kcal | 蛋白质 gProtein g | 每100kcal蛋白质Protein /100 kcal |
|---|---|---|---|
| 豆浆（无糖）Soy milk, unsweetened | 38 | 3.5 | 9.2 |
| 低脂牛奶（2%）Reduced-fat milk (2%) | 50 | 3.3 | 6.6 |
| 希腊酸奶（脱脂）Greek yogurt, nonfat | 59 | 10.2 | 17.3 |
| 全脂牛奶Whole milk | 61 | 3.1 | 5.1 |
| 原味酸奶Plain yogurt (whole milk) | 61 | 3.5 | 5.7 |
常见问题FAQ
100毫升低脂牛奶（2%）多少热量？How many calories in 100 ml of reduced-fat milk (2%)?
约 50 千卡（kcal），蛋白质 3.3 g、碳水化合物 4.8 g、脂肪 2 g（USDA FDC 171267）。
About 50 kcal, with 3.3 g protein, 4.8 g carbohydrate and 2 g fat (USDA FDC 171267).
低脂牛奶（2%）的蛋白质含量高吗？Is reduced-fat milk (2%) high in protein?
每 100 kcal 约含 6.6 g 蛋白质，属于中等蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 6.6 g protein per 100 kcal — moderate protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃低脂牛奶（2%）吗？Can I eat reduced-fat milk (2%) while losing weight?
可以，关键是份量和全天总热量。150 ml 约 75 kcal，约占 1800 kcal 目标的 4%。把它记到对应餐次，看是否在该餐的建议范围内。
Yes — portion and daily total matter most. 150 ml is about 75 kcal, roughly 4% of an 1,800 kcal target. Log it to see whether the meal stays in range.