Hot chocolate / cocoa, made with lowfat (1%) or fat free (skim) milk
Common food
Photo: Wikipedia
A warm, comforting beverage made by dissolving cocoa powder or chocolate into low-fat or skim milk, resulting in a rich, velvety texture with a deep chocolate flavor. Its nutrition profile is notably lean, providing a satisfying sweetness with minimal fat and a good source of protein from the milk base.
Calorie split: 14% protein · 85% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, nostalgic chocolate flavor and velvety warmth that feels like a hug in a mug. It's incredibly versatile, easily customized with spices like cinnamon or a dash of vanilla, and serves as a cozy ritual during cold weather.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can cause a rapid blood-sugar spike, which may be a concern for those managing diabetes or energy crashes. To mitigate this, pair it with a source of protein or healthy fat (like a handful of nuts or a piece of cheese) to slow sugar absorption, or consider using a sugar-free cocoa mix and sweetening with a small amount of a non-nutritive sweetener.
Key benefits
- Low in fat, especially saturated fat.
- Good source of protein from the milk base.
- Provides calcium and vitamin D if milk is fortified.
- Contains antioxidants from cocoa flavonoids.
- A comforting, lower-calorie alternative to many hot desserts.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern hot chocolate we know evolved from a bitter, frothy Mesoamerican drink called 'xocolātl' that was often seasoned with chili peppers and cornmeal, not sweetened with sugar.
Full nutrition (USDA data · scales with serving)
| Water | 79.8 g |
| Energy | 78.0 kcal |
| Protein | 2.8 g |
| Total lipid (fat) | 0.06 g |
| Carbohydrate, by difference | 16.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 15.3 g |
| Calcium, Ca | 107 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 98.0 mg |
| Potassium, K | 159 mg |
| Sodium, Na | 61.0 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 1.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.13 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 | 14.2 mg |
| Vitamin B-12 | 0.45 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 52.0 ug |
| Retinol | 52.0 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) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 3.0 mg |
| Theobromine | 30.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 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 | 0.02 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 | 0.00 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 | 2.0 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
Is hot chocolate made with skim milk healthy?
It can be a part of a balanced diet. It's low in fat and provides protein and calcium, but its healthiness largely depends on the amount of added sugar. Opting for unsweetened cocoa powder with a controlled sweetener is the most nutritious approach.
Why does my hot chocolate get a skin on top?
The skin forms from proteins and fats in the milk rising to the surface and drying out as it cools. To prevent it, stir the hot chocolate frequently while drinking, or place a small piece of plastic wrap directly on the surface before serving.
Can I make this with plant-based milk?
Absolutely. Oat milk or soy milk are popular choices that froth well and add creaminess. The nutritional profile will change based on the type of plant milk used, particularly regarding protein and added sugars.
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 0.78 kcal/g · 14% calories from protein · 0.0 g fiber · 15.3 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: 0.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.