Hot chocolate / cocoa, dry mix, reduced sugar, made with whole or reduced fat (2%) milk
Common food
Photo: Wikipedia
This is a convenient, reduced-sugar powder mix designed to create a warm, comforting cup of cocoa when blended with milk. It delivers a familiar, sweet chocolate flavor with a smooth, creamy texture from the milk, while offering a more modest nutritional profile than traditional sugary mixes. Per 100g of the prepared drink, it provides a light 77 kcal with a decent 4.35g of protein from the milk base.
Calorie split: 23% protein · 54% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic, comforting ritual of a warm chocolate drink that feels like a treat without the full sugar load. Its versatility makes it a quick morning beverage, an afternoon pick-me-up, or a soothing bedtime drink.
⚠️ Watch-outs & how to enjoy it better
The reduced sugar may leave some wanting a richer, more decadent flavor profile. Those monitoring blood sugar should still be mindful, as the 7.56g of sugar per 100g can add up, and the milk base contains lactose. To counteract this, pair it with a source of healthy fat or protein (like a handful of nuts) to slow sugar absorption, and be aware of total daily carbohydrate intake.
Key benefits
- Lower sugar than traditional hot cocoa mixes
- Good source of protein from milk
- Provides calcium and vitamin D when made with fortified milk
- Convenient portion-controlled format
- Comforting warm beverage option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making cocoa powder, which is the base for this mix, was invented in the Netherlands in the 1820s by Coenraad van Houten, who created the 'Dutch process' to treat cocoa with alkali, reducing bitterness and improving solubility.
Full nutrition (USDA data · scales with serving)
| Water | 82.1 g |
| Energy | 77.0 kcal |
| Protein | 4.3 g |
| Total lipid (fat) | 2.0 g |
| Carbohydrate, by difference | 10.4 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 7.6 g |
| Calcium, Ca | 163 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 167 mg |
| Potassium, K | 367 mg |
| Sodium, Na | 107 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 3.0 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.24 mg |
| Niacin | 0.19 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 25.3 mg |
| Vitamin B-12 | 0.58 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 77.0 ug |
| Retinol | 77.0 ug |
| Carotene, beta | 3.0 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) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 2.0 mg |
| Theobromine | 54.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 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 | 0.05 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 0.54 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 0.45 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.45 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.06 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 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 does the nutrition change if I use whole milk instead of 2%?
The protein and carbohydrate content will remain similar, but the total calories and fat content per serving will increase due to the higher fat in whole milk.
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 0.77 kcal/g · 23% calories from protein · 0.6 g fiber · 7.6 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: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.