Chocolate milk, NFS
Common food
Photo: Wikipedia
Chocolate milk is a sweet, creamy beverage made by blending cocoa or chocolate syrup with milk, offering a comforting, rich flavor and a smooth, drinkable texture. It is a popular post-workout recovery drink due to its near-ideal ratio of carbohydrates to protein. Its nutritional profile is light yet satisfying, providing a quick energy boost with minimal fat.
Calorie split: 21% protein · 67% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, indulgent taste that feels like a treat while still being a nutritious beverage. Its versatility makes it a go-to for breakfast, snacks, or a recovery drink after sports.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (9.55g per 100g) can cause blood-sugar spikes, especially for those with insulin sensitivity or diabetes. To mitigate this, pair it with a source of protein or healthy fat (like a handful of nuts) and practice portion control by limiting servings to 1 cup (about 240ml).
Key benefits
- Excellent post-exercise recovery drink with a 4:1 carb-to-protein ratio
- Provides calcium and vitamin D for bone health
- Quick source of energy from natural and added sugars
- Convenient and palatable way to increase daily fluid intake
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known recipe for chocolate milk dates back to the 16th century in Europe, where it was used as a medicinal drink to treat ailments like fatigue and poor digestion.
Full nutrition (USDA data · scales with serving)
| Water | 84.0 g |
| Energy | 65.0 kcal |
| Protein | 3.4 g |
| Total lipid (fat) | 0.83 g |
| Carbohydrate, by difference | 11.0 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 9.6 g |
| Calcium, Ca | 128 mg |
| Iron, Fe | 0.24 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 174 mg |
| Sodium, Na | 68.0 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 1.9 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.23 mg |
| Niacin | 0.13 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 16.6 mg |
| Vitamin B-12 | 0.25 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 55.0 ug |
| Retinol | 54.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 1.0 mg |
| Theobromine | 14.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.46 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.20 g |
| SFA 18:0 | 0.09 g |
| Fatty acids, total monounsaturated | 0.23 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.19 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 4.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip — USDA does not publish this profile for Chocolate milk.
| Tryptophan | 0.07 g |
| Threonine | 0.23 g |
| Isoleucine | 0.27 g |
| Leucine | 0.47 g |
| Lysine | 0.29 g |
| Methionine | 0.11 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.29 g |
| Tyrosine | 0.24 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.10 g |
| Alanine | 0.22 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.18 g |
| Proline | 0.39 g |
| Serine | 0.25 g |
FAQ
Is chocolate milk a good post-workout drink?
Yes, it's often recommended because its carbohydrate-to-protein ratio (about 4:1) helps replenish glycogen stores and repair muscle tissue effectively.
How much sugar is in chocolate milk?
A typical 100g serving contains about 9.55g of sugar, which includes both natural lactose and added sugars from chocolate or syrup.
Can chocolate milk be part of a healthy diet?
Absolutely, when consumed in moderation. It provides calcium, protein, and energy, but it's important to be mindful of added sugars and portion sizes.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.65 kcal/g · 21% calories from protein · 0.1 g fiber · 9.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.