Hot chocolate / cocoa, made with whole or reduced fat (2%) milk
Common food
Photo: Wikipedia
A warm, comforting beverage made by dissolving cocoa powder or chocolate in hot milk, offering a creamy, velvety texture with a rich, sweet chocolate flavor. Its nutrition profile is defined by the milk base, providing a moderate calorie count with a significant carbohydrate load primarily from added sugar.
Calorie split: 12% protein · 73% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People adore it for its nostalgic, soul-warming comfort and the deep, complex flavor of chocolate that feels both indulgent and familiar. It's a versatile treat, easily customized with spices, toppings, or different milk types.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can lead to rapid blood-sugar spikes and crashes, making it less ideal for those managing diabetes or seeking sustained energy. To counteract 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 opt for a smaller portion.
Key benefits
- Provides calcium and vitamin D from the milk base
- Contains antioxidants like flavonoids from cocoa
- Offers a quick source of energy from carbohydrates
- Can be a comforting, mood-boosting ritual
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original Mesoamerican chocolate drinks were often frothed by pouring the liquid from one vessel to another from a height, a technique that created a prized foam.
Full nutrition (USDA data · scales with serving)
| Water | 78.4 g |
| Energy | 91.0 kcal |
| Protein | 2.7 g |
| Total lipid (fat) | 1.5 g |
| Carbohydrate, by difference | 16.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 15.2 g |
| Calcium, Ca | 102 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 95.0 mg |
| Potassium, K | 152 mg |
| Sodium, Na | 60.0 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 1.7 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.12 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 | 14.2 mg |
| Vitamin B-12 | 0.42 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 68.0 ug |
| Retinol | 68.0 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) | 0.90 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 3.0 mg |
| Theobromine | 30.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.90 g |
| SFA 4:0 | 0.03 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 | 0.15 g |
| SFA 16:0 | 0.42 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.33 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.33 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 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 the same as hot cocoa?
Not exactly. Hot cocoa is typically made from cocoa powder, sugar, and milk or water. Hot chocolate can be made by melting actual chocolate (which contains cocoa butter) into milk, resulting in a richer, more velvety drink. The terms are often used interchangeably in casual conversation.
Can I make a lower-sugar version?
Yes. Use unsweetened cocoa powder or a low-sugar dark chocolate (70%+ cacao) and sweeten to taste with a small amount of a natural sweetener like maple syrup or a sugar substitute. Using naturally sweeter milk alternatives like oat milk can also help.
Does the fat content of the milk matter?
Significantly. Using whole milk creates a richer, creamier mouthfeel and can help with satiety. Reduced-fat (2%) or skim milk lowers the calorie and fat content but may result in a thinner texture. The choice depends on your dietary goals and taste preference.
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 0.91 kcal/g · 12% calories from protein · 0.0 g fiber · 15.2 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: 0.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.