How healthy is chocolate milk?
Is chocolate milk healthy? It can fit a healthy diet in small amounts. Chocolate milk scores 32/100 on the HowHealthyIs Score: 100 g provides 76 kcal, 109 mg calcium and 64 µg vitamin A. Chocolate milk keeps the protein, calcium and potassium of milk but adds sugar and cocoa; about half its sugar is lactose and half is added. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chocolate milk ranks higher than 32% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium11%
- Vitamin A9%
- Protein8%
- Potassium5%
- Magnesium4%
- Fiber3%
- Iron2%
- Vitamin E0%
- Vitamin C0%
Counts against
- Saturated fat8%
- Added sugars13%
- Sodium4%
Raw NRF9.3: 43 minus 25 = 18. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chocolate milk?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 76 kcal | 190 kcal | |
| Protein | 3 g | 7.5 g | 15% |
| Carbohydrates | 12 g | 30 g | 11% |
| Fiber | 0.7 g | 1.8 g | 6% |
| Sugars | 9.6 g | 24 g | |
| Added sugars | 5 g | 13 g | 25% |
| Fat | 1.9 g | 4.8 g | 6% |
| Saturated fat | 1.2 g | 2.9 g | 15% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 64 µg | 160 µg | 18% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 1.2 µg | 3 µg | 15% |
| Vitamin E | <0.1 mg | 0.1 mg | 1% |
| Vitamin K | 0.2 µg | 0.5 µg | 0% |
| Vitamin B12 | 0.3 µg | 0.8 µg | 34% |
| Folate | 2 µg | 5 µg | 1% |
| Minerals | |||
| Calcium | 109 mg | 273 mg | 21% |
| Iron | 0.2 mg | 0.6 mg | 3% |
| Potassium | 169 mg | 423 mg | 9% |
| Magnesium | 14 mg | 35 mg | 8% |
| Zinc | 0.4 mg | 1 mg | 9% |
| Sodium | 66 mg | 165 mg | 7% |
Source: USDA FoodData Central, "Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D" (FDC 170880). Values rounded.
Why is chocolate milk good for you?
- 0.8 µg vitamin B12 in 1 cup (240 ml), 34% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 273 mg calcium in 1 cup (240 ml), 21% of the daily value. Calcium is needed for the maintenance of normal bones.
- 160 µg vitamin A in 1 cup (240 ml), 18% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- A recovery drink after long exercise
- An occasional treat in place of soda
What should you watch out for?
- Added sugar makes it a treat rather than an everyday drink, especially for children.
Which drinks score higher?
Other drinks with more nutrition per calorie. Variety matters more than picking one winner.