1 cup (medium) of Chocolate Milk (240 g) has 192 calories. That works out to 80 calories per 100 g. It contains 27.6 g of carbs, 7.7 g of protein, 6 g of fat and 1.7 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Chocolate Milk?

Chocolate milk is made by mixing milk with cocoa or chocolate and usually a sweetener; it can be served cold or warm. It is enjoyed in many places, from a quick breakfast drink to an after-school snack, and is also sold ready to drink. Its smooth, fluid texture balances creamy milk with a sweet cocoa flavour. The milk provides protein, while the drink’s carbohydrate content can be higher when extra sugar is added, so recipes and products vary. For a less sweet version, make it at home with unsweetened cocoa and adjust the sweetener to taste; it also pairs well with fruit or a simple breakfast.

Chocolate Milk Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

11.5g

· 4% DV

Protein

3.2g

· 6% DV

Fat

2.5g

· 3% DV

Fiber

0.7g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 57% · Protein 16% · Fat 27%

Chocolate Milk Vitamins & Minerals

Vitamins

B12

0.4µg · 17% DV

0.18mg · 14% DV

0.4mg · 8% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

16µg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Chocolate Milk?

Nutrient density

Medium

45/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

40/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Chocolate Milk Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

5.2

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chocolate Milk

To burn the 80 calories in 100 g:

🚶

20min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chocolate Milk Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Chocolate Milk Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chocolate Milk Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chocolate Milk Fat Profile

SATURATED

1.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Chocolate Milk

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

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320 kcal

Frequently Asked Questions About Chocolate Milk

Is Chocolate Milk good after a workout?

Yes, Chocolate Milk can be a convenient post-workout drink because it provides both fluid and milk protein, along with carbohydrates. It may suit recovery after exercise, but a full meal may still be needed after a long or demanding session.

Does Chocolate Milk hydrate you as well as water?

Chocolate Milk provides fluid, but water is usually the simplest choice for routine hydration. Its sugars and milk nutrients make it more substantial than water, so it can be useful after exercise when you also want something to eat or drink.

Does Chocolate Milk contain caffeine?

Yes, Chocolate Milk contains a small amount of caffeine from cocoa, though it is generally far less than coffee. The amount varies with the cocoa used, so people who are very sensitive to caffeine may prefer it earlier in the day.

Can Chocolate Milk help you sleep?

Chocolate Milk is not a proven sleep aid. A warm drink may feel relaxing, but cocoa contains some caffeine, and a sweet drink close to bedtime may not suit everyone. If it affects your sleep, choose a non-caffeinated drink instead.

How do you make Chocolate Milk at home?

Mix cocoa powder with a little warm milk until smooth, then stir in the rest of the milk and sweeten to taste. This homemade Chocolate Milk lets you control the sweetness and avoids the need for a bottled version.

Can you heat Chocolate Milk?

Yes, you can heat Chocolate Milk gently on the stove or in a microwave-safe mug. Stir it as it warms and avoid boiling, which can cause milk to scorch or overflow. Follow the package directions for ready-to-drink products.

Is Chocolate Milk a good drink for children?

Chocolate Milk can be offered to children, but sweetened versions are better as an occasional choice than a replacement for plain milk every day. A homemade version with less added sugar makes it easier to control how sweet it is.

Does Chocolate Milk cause weight gain?

Chocolate Milk can contribute to weight gain if it regularly adds more energy than your body uses, especially when drunk in addition to usual meals. Having it in place of another snack is different from adding it on top of your usual intake.

Can people with lactose intolerance drink Chocolate Milk?

Some people with lactose intolerance can tolerate a small serving of Chocolate Milk, while others develop symptoms because it is made with milk. Lactose-free milk can be used to make a similar drink; milk allergy is different and requires avoiding dairy.

How long does Chocolate Milk last after opening?

Keep opened Chocolate Milk refrigerated and follow the storage instructions on its carton or bottle. Do not leave it at room temperature for an extended period, and discard it if its smell, appearance, or texture changes.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026