Hot chocolate / cocoa, dry mix, made with lowfat (1%) or fat free (skim) milk
Common food
Photo: Wikipedia
This is a comforting, instant beverage made from a powder mix of cocoa, sugar, and other ingredients, designed to be whisked into low-fat or skim milk. It delivers a smooth, creamy texture and a classic, sweet chocolate flavor without the heaviness of full-fat versions. Nutritionally, it's a light treat, providing a modest calorie count with a good protein boost from the milk base.
Calorie split: 19% protein · 75% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, straightforward chocolate comfort and the ease of making a warm, satisfying drink in minutes. It's a versatile base that can be customized with spices or toppings.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 13g per 100g) can cause rapid blood-sugar spikes, especially on an empty stomach. To counteract this, pair it with a source of protein or healthy fat like a handful of nuts, or enjoy it alongside a meal to slow sugar absorption. Those monitoring sodium or with dairy allergies should check labels carefully.
Key benefits
- Quick and convenient source of calcium and protein from milk
- Lower in fat and calories than traditional hot chocolate made with whole milk
- Provides a comforting, warm beverage option for cold weather
- Offers a controlled portion of chocolate flavor and sweetness
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern concept of a dry hot cocoa mix was popularized in the United States in the early 20th century, with companies like Nestlé and Swiss Miss making it a pantry staple for convenience.
Full nutrition (USDA data · scales with serving)
| Water | 78.8 g |
| Energy | 83.0 kcal |
| Protein | 3.9 g |
| Total lipid (fat) | 0.61 g |
| Carbohydrate, by difference | 15.5 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 13.2 g |
| Calcium, Ca | 132 mg |
| Iron, Fe | 0.16 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 135 mg |
| Potassium, K | 240 mg |
| Sodium, Na | 103 mg |
| Zinc, Zn | 0.59 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 2.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.19 mg |
| Niacin | 0.18 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 19.4 mg |
| Vitamin B-12 | 0.52 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 56.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 2.0 mg |
| Theobromine | 43.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.36 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.16 g |
| SFA 18:0 | 0.17 g |
| Fatty acids, total monounsaturated | 0.19 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.19 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.02 g |
| PUFA 18:2 | 0.02 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 | 3.0 mg |
Amino acid profile (per 100g)
Estimated from Milk, chocolate beverage, hot cocoa, homemade — USDA does not publish this profile for Hot chocolate / cocoa.
| Tryptophan | 0.04 g |
| Threonine | 0.10 g |
| Isoleucine | 0.17 g |
| Leucine | 0.30 g |
| Lysine | 0.21 g |
| Methionine | 0.08 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.14 g |
| Valine | 0.20 g |
| Arginine | 0.10 g |
| Histidine | 0.07 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.72 g |
| Glycine | 0.06 g |
| Proline | 0.34 g |
| Serine | 0.18 g |
FAQ
How is this different from drinking chocolate?
Drinking chocolate is typically made with melted real chocolate and milk or cream, resulting in a richer, thicker, and more intensely chocolatey beverage with higher fat content. This dry mix is a lighter, sweeter, and more convenient powder-based alternative.
Can I use this mix to make cold chocolate milk?
Yes, absolutely. Simply mix the powder with cold milk instead of hot. It may dissolve less readily, so using a blender or shaking vigorously in a sealed container can help achieve a smooth texture.
Is it suitable for a low-carb diet?
Generally, no. With over 15g of carbohydrates (mostly from sugar) per 100g of dry mix, it is not considered low-carb. You would need to look for specific sugar-free or keto-formulated hot cocoa mixes.
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 0.83 kcal/g · 19% calories from protein · 0.5 g fiber · 13.2 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: 0.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.