Nutritional Comparison: Chocolate Milk vs. Regular Milk

Despite many non-dairy milk on the market being nutritionally-fortified, cow’s milk remains a significant source of calcium, Vitamins A and D for many¹. Here we take a look at low-fat (1%) milk, both the plain and chocolate versions.

For ease of comparison, we’ve selected to compare 1% chocolate milk with 1% cow’s milk from the same brand.

​Nutrition Facts Comparison: Low-Fat Milk vs. Chocolate Milk

Dietitian’s Analysis: Chocolate Milk vs Regular Milk (Both 1%)

1. Chocolate milk contains more sugar, and hence more net carb and calories

Chocolate milk contains more added sugar, and therefore more total carbohydrates and calories. Cow’s milk naturally contains 12 grams of naturally-occurring carbohydrates (from lactose). As you can see from the nutrition facts table above, chocolate milk contains an extra of 10 grams added sugar, equivalent to 2.5 teaspoons of sugar.

2. Chocolate milk contains more additives

Store-bought chocolate milk has more additives. While plain milk has Vitamins A and D added and nothing else, chocolate milk has a longer ingredient list. Typically, chocolate milk has an added sweetener (sugar or syrup), thickeners or emulsifiers (corn starch and/or carrageenan), and flavorings (cocoa, flavor, salt).

3. Chocolate milk contains more sodium

Chocolate milk is often added with salt. If you need to watch your sodium intake, perhaps make chocolate at home without added salt.

4. The amount of added sugar in chocolate milk is not outrageous

Obviously, without added sugar and additives, plain cow’s milk is preferable. Picking plain milk over chocolate milk avoids the added sugar and additives, such as artificial coloring or emulsifiers like carrageenan. However, milk as a beverage choice, whether plain or chocolate (2.5 teaspoons of added sugar), is still better than soda (10 tsp. of added sugar)².

If you prefer plant-based, you may choose calcium-fortified plant-milk and focus on using other protein-rich plant-based foods to supplement protein. Flavored plant milk also contains added sugar³, so don’t forget to check the nutrition facts table.

Alternately, if you’re concerned about the emulsifiers and other additives, chocolate milk can easily be made at home with cocoa powder and less sugar than the store-bought version. To make a hot chocolate drink at home, try adding one tablespoon of cocoa powder and one to two teaspoons of sugar to a glass of warm milk.

1. Black, Ruth E., et al. “Children who avoid drinking cow milk have low dietary calcium intakes and poor bone health.” The American journal of clinical nutrition 76.3 (2002): 675-680.
2. Fayet-Moore, Flavia. “Effect of flavored milk vs plain milk on total milk intake and nutrient provision in children.” Nutrition Reviews 74.1 (2016): 1-17.
3. Drewnowski, Adam, Christiani Jeyakumar Henry, and Johanna T. Dwyer. “Proposed nutrient standards for plant-based beverages intended as milk alternatives.” Frontiers in nutrition 8 (2021): 761442.