Chocolate milk, reduced sugar, NFS
Common food
Photo: Wikipedia
Reduced-sugar chocolate milk is a creamy, cocoa-infused dairy beverage that offers a familiar, sweet chocolate flavor with a lighter, less cloying finish. Its nutrition profile is notably lean for a flavored milk, providing a solid protein punch (3.09g) with significantly less sugar (7.85g) than traditional versions, making it a more balanced post-workout or snack option.
Calorie split: 19% protein · 53% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it as a nostalgic, comforting treat that bridges the gap between a childhood indulgence and a practical recovery drink. Its versatility shines as a standalone beverage, a cereal topper, or a base for smoothies.
⚠️ Watch-outs & how to enjoy it better
The added sugars, even reduced, can still cause blood-sugar spikes if consumed alone, especially by those with insulin sensitivity. It contains lactose and milk proteins, common allergens. To counteract, pair it with a source of fiber or healthy fat (like a handful of nuts) to slow sugar absorption, and always check labels for allergen information.
Key benefits
- Good source of high-quality protein for muscle recovery
- Provides calcium and vitamin D for bone health
- Lower in sugar than regular chocolate milk
- Convenient, ready-to-drink source of nutrients
- May aid rehydration due to electrolyte content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Studies have shown that low-fat chocolate milk can be as effective as many commercial sports drinks for post-exercise recovery due to its ideal carbohydrate-to-protein ratio and fluid/electrolyte content.
Full nutrition (USDA data · scales with serving)
| Water | 85.6 g |
| Energy | 65.0 kcal |
| Protein | 3.1 g |
| Total lipid (fat) | 2.0 g |
| Carbohydrate, by difference | 8.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 7.8 g |
| Calcium, Ca | 111 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 96.0 mg |
| Potassium, K | 160 mg |
| Sodium, Na | 46.0 mg |
| Zinc, Zn | 0.44 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 1.8 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.12 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 15.8 mg |
| Vitamin B-12 | 0.49 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 50.0 ug |
| Retinol | 50.0 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) | 0.03 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 1.0 mg |
| Theobromine | 24.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.18 g |
| SFA 16:0 | 0.50 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 0.40 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.41 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.01 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 | 8.0 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
How does the sugar content compare to regular chocolate milk?
Reduced-sugar versions typically contain 25-50% less added sugar than their full-sugar counterparts. For example, this product has 7.85g sugar per 100g, whereas regular chocolate milk often has 10-12g or more.
Is it suitable for a weight-loss diet?
It can be a better choice than sugary snacks or full-sugar chocolate milk due to its protein content which aids satiety. However, it still contains calories and sugars, so portion control and overall daily intake are key.
Can I use it in baking or cooking?
Absolutely. It works well in pancake batter, as a moistening agent in cakes, or to make a lighter chocolate sauce. Its lower sugar content means you may need to adjust sweetness in recipes.
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 · 19% calories from protein · 0.0 g fiber · 7.8 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: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.