How healthy is hot chocolate?
Is hot chocolate healthy? It can fit a healthy diet as a treat. Hot chocolate scores 30/100 on the HowHealthyIs Score: 100 g provides 87 kcal, 107 mg calcium and 3.5 g protein. Homemade hot chocolate is milk whisked with cocoa and sugar: it brings the protein and calcium of a glass of milk plus some magnesium and iron from cocoa, along with added sugar. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Hot chocolate ranks higher than 30% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium9%
- Protein8%
- Magnesium7%
- Fiber6%
- Vitamin A5%
- Potassium4%
- Iron3%
- Vitamin E1%
- Vitamin C0%
Counts against
- Saturated fat11%
- Added sugars14%
- Sodium2%
Raw NRF9.3: 44 minus 27 = 17. 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 hot chocolate?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 87 kcal | 289 kcal | |
| Protein | 3.5 g | 12 g | 24% |
| Carbohydrates | 12 g | 41 g | 15% |
| Fiber | 1.3 g | 4.4 g | 16% |
| Sugars | 11 g | 35 g | |
| Added sugars | 6 g | 20 g | 40% |
| Fat | 3.4 g | 11 g | 15% |
| Saturated fat | 2 g | 6.6 g | 33% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 42 µg | 138 µg | 15% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 1.2 µg | 3.9 µg | 19% |
| Vitamin E | <0.1 mg | 0.2 mg | 2% |
| Vitamin K | 0.4 µg | 1.2 µg | 1% |
| Vitamin B12 | 0.4 µg | 1.4 µg | 57% |
| Folate | 5.7 µg | 19 µg | 5% |
| Minerals | |||
| Calcium | 107 mg | 355 mg | 27% |
| Iron | 0.5 mg | 1.8 mg | 10% |
| Potassium | 174 mg | 579 mg | 12% |
| Magnesium | 27 mg | 90 mg | 21% |
| Zinc | 0.6 mg | 1.9 mg | 18% |
| Sodium | 40 mg | 132 mg | 6% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard hot chocolate?
We estimate hot chocolate from this standard recipe (one serving, about 332 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled as homemade, with whole milk, cocoa powder and sugar and no whipped cream.
| Ingredient | Amount |
|---|---|
| Whole milk | 300 g |
| Unsweetened cocoa powder | 12 g |
| Sugar | 20 g |
Why is hot chocolate good for you?
- 1.4 µg vitamin B12 in 1 mug (12 oz), 57% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 355 mg calcium in 1 mug (12 oz), 27% of the daily value. Calcium is needed for the maintenance of normal bones.
- 12 g protein in 1 mug (12 oz), 24% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A warm drink on cold evenings
- Making it with real cocoa and less sugar
What should you watch out for?
- Added sugar is the main drawback; instant mixes and cafe versions with whipped cream are sweeter still.
- Cocoa contains a little caffeine.
What can you eat instead of hot chocolate?
Foods you can use the same way with a higher HowHealthyIs Score.