Chocolate milk, reduced sugar, reduced fat (2%)
Common food
Photo: Wikipedia
A lighter take on the classic comfort drink, this reduced-sugar, reduced-fat chocolate milk offers a creamy, smooth texture with a balanced cocoa flavor. At just 63 kcal per 100g, it provides a good source of protein (3.11g) while cutting back on sugar (7.86g) and fat (1.78g) compared to traditional versions.
Calorie split: 20% protein · 55% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love it as a nostalgic, comforting treat that feels indulgent without the full guilt. It's a popular post-workout recovery drink and a versatile ingredient in both sweet and savory recipes.
⚠️ Watch-outs & how to enjoy it better
The added sugar, even reduced, can cause blood-sugar spikes, making it less suitable for those managing diabetes. The milk is a common allergen (dairy). To mitigate, pair it with a source of fiber or protein (like a handful of nuts) to slow sugar absorption, or opt for a strict portion control of about 1 cup (240ml).
Key benefits
- Provides a good source of protein for muscle recovery.
- Lower in sugar than regular chocolate milk.
- Reduced fat content compared to full-fat varieties.
- Contains calcium and vitamin D for bone health.
- Offers a convenient, ready-to-drink nutrient boost.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A 2019 study published in *Frontiers in Nutrition* found that chocolate milk, with its ideal carb-to-protein ratio, was as effective as many commercial sports drinks for rehydration and recovery after endurance exercise.
Full nutrition (USDA data · scales with serving)
| Water | 85.7 g |
| Energy | 63.0 kcal |
| Protein | 3.1 g |
| Total lipid (fat) | 1.8 g |
| Carbohydrate, by difference | 8.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 7.9 g |
| Calcium, Ca | 112 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 163 mg |
| Sodium, Na | 47.0 mg |
| Zinc, Zn | 0.44 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 1.7 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.12 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 16.0 mg |
| Vitamin B-12 | 0.48 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 73.0 ug |
| Retinol | 73.0 ug |
| Carotene, beta | 3.0 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 | 0.97 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 0.45 g |
| SFA 18:0 | 0.16 g |
| Fatty acids, total monounsaturated | 0.35 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.36 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.05 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 | 7.0 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 nutrition compare to regular chocolate milk?
Per 100g, this version has about 25% fewer calories, 30% less sugar, and 60% less fat than typical full-fat chocolate milk, while maintaining a similar protein level.
Is it suitable for a lactose-free diet?
No, it contains dairy milk. For lactose intolerance, you would need to seek a chocolate milk made with a lactose-free milk base or a plant-based alternative.
Can I use it in baking?
Yes, it's an excellent substitute for regular milk in cakes, muffins, and brownies, adding a subtle chocolate flavor and moisture. The reduced sugar content may slightly alter the final sweetness.
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 0.63 kcal/g · 20% calories from protein · 0.0 g fiber · 7.9 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.