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Most of my clients think of chocolate milk as a kid's drink. But even adults may occasionally crave it as a comfort food. As you go to take a swig of the childhood favorite, you might wonder if chocolate milk can offer more than just nostalgia-perhaps some health benefits, too? Well, it's tricky. Here's the lowdown on the drink's nutrients, as well what research says about how chocolate milk may impact your health.

Chocolate milk nutrition

Just like unsweetened, unflavored milk, chocolate milk is available in the forms of whole (3.5% fat by weight), 2%, 1%, and skim. Single-serve chugs of chocolate milk are often sold in the form of 1%. One 8-ounce container of Organic Valley's 1% chocolate milk supplies 150 calories, 2.5 grams of fat, 23 grams of carbohydrate with about 10 grams as added sugar, and 8 grams of protein. The portion also contains 20% of the daily value for calcium, 30% for the B vitamin riboflavin, 10% for potassium, and 15% for vitamins A and D. In short, while chocolate milk does provide some key nutrients, it also delivers a third of the recommended maximum daily intake of added sugar for women, based on guidelines from the American Heart Association. According to the USDA database, each 8-ounce cup of low-fat (aka, 1%) chocolate milk also provides 7.4 ounces of water, which contributes to hydration.

What if you use chocolate syrup to make your own chocolate milk: Is that any better or worse than drinking ready-made chocolate milk? It depends how little or much syrup you squeeze in, but probably not. That's because one tablespoon of chocolate syrup (probably what most people would add to 8 ounces of milk) contains 10 grams of added sugar, same as what's in 8 ounces of the pre-sweetened chocolate milk.

Chocolate milk and health outcomes

Really, when it comes to studies on chocolate milk and health outcomes in adults, research is lacking. So what we have to look at is research on the main ingredient of milk itself-not chocolate milk-and those findings are mixed.

A 2018 study from the British Medical Journal ( BMJ) found no evidence for a protective effect between a sustained intake of dairy-derived calcium and fracture risk. An older study from the same journal found that a higher intake of milk among adults was not tied to a lower fracture risk, and may be linked to a higher death rate.

In contrast, a 2019 analysis of eight previous studies published in the journal Advances in Nutrition concluded that dairy product consumption was not associated with risk of all-cause mortality (note: the research was sponsored by the Interprofessional Dairy Organization of Spain). And a 2021 analysis in Nutrition & Metabolism that reviewed 41 studies found that while milk consumption was related to both health benefits and risks, the data skewed more positive than negative.

But here's something key to keep in mind: The results of these studies largely reflect the effects of routine (and often, high) milk consumption. Many people drink chocolate milk just here and there. In other words, having a glass of chocolate milk once a week isn't going to have the same effect on bone health and mortality as having one to three glasses of milk a day.

Chocolate milk and recovery

A lot of people think of chocolate milk as a sweet treat, but it has also long been touted as a recovery drink. As a board-certified sports dietitian, I'm often asked about the benefits of drinking chocolate milk after a workout. Older research from the International Journal of Sport Nutrition and Exercise Metabolism is frequently cited regarding the topic. In that study, on three separate days, researchers asked nine male endurance-trained cyclists to perform interval workouts, take a four-hour rest, and then resume cycling to exhaustion. After the first training session, and again two hours later, the cyclists consumed one of three drinks: chocolate milk; a lower carbohydrate fluid replacement with electrolytes; or a higher carb drink with the same amount of carbs as the chocolate milk. Athletes who drank chocolate milk took longer to reach exhaustion, leading researchers to conclude that the beverage is an effective recovery aid between two fatiguing bouts of exercise.

A more recent study looked at chocolate milk vs water as recovery aids following all-out bouts of high-intensity endurance climbing. Ten men scaled a climbing wall to exhaustion. Twenty minutes later, the participants consumed either water or chocolate milk and then downed their respective drink again with their evening meals. The athletes also repeated the protocol using the opposite drink. When they consumed chocolate milk, the men improved their performance in terms of distance climbed and duration of the workout. Muscle soreness scores were also lower three days after exercise for the chocolate milk drinkers.

While this research is interesting, my issue is that they are comparing drinks that are very dissimilar in composition, including drinks that aren't recommended ways to achieve recovery. The goal of a post-workout snack or beverage is to replenish fluid and nutrients that have been lost during training and provide the building blocks needed to heal from the wear and tear exercise puts on the body. Sports dietitians have long recommended that athletes and active people consume fluid, electrolytes, and other nutrients after a strenuous workout, in addition to both carbohydrates and protein in a 4:1 ratio. In other words, water, a sports drink, or a carb-only beverage alone-the drinks compared to chocolate milk in these studies-aren't standard nutrition protocol after a difficult workout.

For a 2017 review published in the European Journal of Clinical Nutrition, researchers looked at 12 previous studies that compared chocolate milk to either water or sports drinks to assess post-exercise recovery markers. The scientists concluded that chocolate milk seems to be a good candidate to aid recovery because it contains nutrients needed for replenishment and healing. But again, the research compared chocolate milk to other drinks that also aren't the recommended way, alone, to recover after strenuous exercise.

Basically, what chocolate milk has going for it is that its composition is naturally in line with the fluid, macro and micronutrients needed to support exercise recovery. Cow's milk is also a good source of leucine, an amino acid needed to trigger muscle protein synthesis. And chocolate milk is relatively available and affordable. That said, it's not the only choice-and it's also not an option at all for certain people, including those with a milk allergy or sensitivity, people with lactose intolerance, and vegans.

If dairy-based chocolate milk isn't a good option for you for whatever reason, or you simply choose not to drink it, there are plenty of other alternatives. One is chocolate plant milk made from split peas. Like dairy-based chocolate milk, chocolate pea milk provides 8 grams of protein per cup and is also a good source of leucine. An 8-ounce portion of Ripple's brand also contains 4.5 grams of fat, 17 grams of carbohydrate with 15 grams as added sugar, 35% of the daily value for calcium, 100% for vitamin B12, 10% for potassium, 10% for vitamin A, and 30% for vitamin D. Pair pea milk with a small banana to up the carb-to-protein ratio to the advised 4:1.

Bottom line

There's a lack of research about infrequent chocolate milk consumption and health outcomes.

If you reach for chocolate milk occasionally as a treat, it may provide more nutrients than another sweet option it displaces, such as ice cream or a brownie. And after a hard workout, chocolate milk can provide the fluid and nutrients needed to support recovery. However, it's not an option for everyone, including those with lactose intolerance or milk allergies. It's also not the only source of recovery nutrients.

And then there's this: Any food you consume once in a blue moon is less likely to impact your nutritional status and health compared to your usual eating pattern. If chocolate milk is a can't-live-without favorite, enjoy it once in a while. And if you can't or don't want to consume dairy, look for plant-based alternatives that offer a similar creamy composition and satisfy a sweet, chocolatey craving.
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Here's Why You Might Want to Drink Chocolate Milk After a Workout

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As you go to take a swig of the childhood favorite, you might wonder if chocolate milk can offer more than just nostalgia-perhaps some health benefits, too? Here's what a nutritionist says about chocolate milk and its impact on health outcomes and workout recovery.

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Chocolate milk is milk typically flavored with cocoa and sugar.

Though nondairy varieties exist, this article focuses on chocolate milk made with cow's milk.

It's often promoted as a great way to recover from a workout and a good alternative to regular cow's milk when trying to increase children's calcium and vitamin D intake.

However, many people wonder whether the high sugar content of the sweetened milk overshadows its nutritional value.

This article reviews whether chocolate milk is good or bad for your health.

Chocolate milk is generally made by mixing cow's milk with cocoa and sweeteners like sugar or high-fructose corn syrup.

It's richer in carbs and calories than unsweetened milk but otherwise contains similar levels of nutrients. Depending on the type, 1 cup (240 ml) of chocolate milk provides ():

Chocolate milk also contains smaller amounts of zinc, selenium, iodine, magnesium, and vitamins A, B1, B6, B12.

Milk is considered a complete protein - meaning it provides all nine essential amino acids your body needs.

It's particularly rich in leucine, which seems to be the amino acid most involved in building and maintaining strong muscles (, , , ).

On the other hand, because it's sweetened, chocolate milk contains 1.5-2 times more sugar than unsweetened cow's milk ().

Most health authorities recommend limiting added sugars to less than 5-10% of your daily calorie intake - or less than 10 teaspoons of added sugar per day for the average adult.

One cup (240 ml) of chocolate milk can contain up to 3 teaspoons of added sugar. So drinking too much can easily cause you to exceed this recommendation (, ).

Summary
Chocolate milk can provide you with the same nutrients found in regular cow's milk. However, it also contains more calories and 1.5-2 times more sugar than unsweetened cow's milk.

Chocolate milk is rich in calcium - the main mineral present in your bones.

Dairy is the biggest source of dietary calcium in the United States and Canada - providing around 72% of the average person's daily calcium intake. The remainder comes from vegetables, grains, legumes, fruit, meat, poultry, fish, and eggs ().

That said, these nutrients aren't exclusive to dairy. Other calcium-rich foods include legumes, nuts, seeds, seaweed, leafy greens, blackstrap molasses, and some types of tofu.

Several foods are also commonly fortified in calcium and vitamin D, including some types of cereal and juice, as well as certain plant milks and yogurts.

Summary
Milk is rich in calcium, protein, phosphorus, and vitamin D. These nutrients are instrumental in building and maintaining strong bones and may protect your bones as you age.

Chocolate milk may help your muscles recover after a grueling workout.

This may explain why chocolate milk is often promoted as a great recovery drink. That said, most studies showing benefits are done on athletes whose workouts are typically more intense and frequent than the average exerciser.

Because of this, it's unclear to what extent nonathletes benefit from drinking chocolate milk to recover from a workout (, ).

What's more, the benefits aren't exclusive to chocolate milk.

A review of 12 studies reported that chocolate milk was no more effective than other carb- and protein-rich beverages at improving post-exercise recovery markers, such as serum lactate and serum creatine kinase (CK) ().

Therefore, a homemade smoothie - or other well-balanced meals or snacks - are likely just as effective at helping your muscles recover from your workout while being much more nutritious.

Summary
Chocolate milk offers a combination of protein and carbs that may help boost your body's ability to recover after workouts. However, well-balanced meals or snacks are likely more nutritious and equally effective options.

Drinking chocolate milk regularly may have several downsides.

Rich in added sugars

Most health authorities recommend that adults and children limit their intake of added sugars.

For instance, the American Heart Association (AHA) recommends that women and children consume less than 100 calories - or 6 teaspoons - of added sugar per day whereas men should aim for less than 150 calories or 9 teaspoons per day ().

Excessive intake of added sugars is linked to weight gain and a higher risk of chronic conditions, such as type 2 diabetes, heart disease, and even certain types of cancers (, , , ).

Not everyone can tolerate it

Chocolate milk contains lactose, a natural sugar found in milk and other dairy products.

Moreover, some people are allergic to milk or develop chronic constipation when drinking it. This is more common in young children than in adults (, ).

Summary
Chocolate milk is high in sugar and lactose, a protein that many people are unable to digest. Milk allergy is also common - especially in young children.

Chocolate milk may increase your risk of certain conditions, such as heart disease and certain cancers.

May contribute to heart disease

Chocolate milk is high in saturated fat and added sugars, which may negatively impact heart health.

For example, research shows that consuming 17-21% of calories from added sugar may increase your risk of heart disease by 38%, compared to consuming less than 8% of calories from added sugar ().

What's more, added sugar has been found to increase heart disease risk in children through increasing calorie intake and body fat. It also elevates heart disease risk factors, such as LDL (bad) cholesterol and triglyceride levels ().

Though some scientists have started questioning the role of saturated fat in heart disease, most experts agree that diets high in this type of fat increase risk factors for heart disease. ().

For example, a 20-year study reported that replacing fat from dairy with an equivalent amount of polyunsaturated fat - found in foods like fatty fish and nuts - reduced heart disease risk by 24% ().

Similarly, another large study observed that replacing as little as 1% of calories from saturated fats by the same amount of calories from unsaturated fats, whole grains, or plant proteins may decrease heart disease risk by 5-8% ().

May be linked to certain cancers

In some cases, diets rich in milk and other dairy products have been linked to an increased risk of certain types of cancer.

For instance, a recent review of 11 studies in over 700,000 people, found that men with high intakes of dairy - especially from whole milk - may be 1.5 times more likely to die from prostate cancer ().

Similarly, another recent review of 34 studies linked dairy consumption to a 20% higher risk of stomach cancer ().

However, other studies observed no link between milk or dairy intake and cancer risk. In some cases, dairy even appears to offer small protective effects against colorectal, bladder, breast, pancreatic, ovarian, and lung cancers (, , ).

What's more, diets high in added sugars have been linked to an increased risk of certain cancers including esophageal cancer and cancer of the pleura, a membrane that covers the lungs ().

Though some research indicates that certain types of milk may elevate your risk of certain cancers, more studies exploring these associations are needed before strong conclusions can be made.

Summary
Chocolate milk is rich in added sugars and may increase your risk of various conditions, including heart disease and certain cancers. Still, research is not conclusive.

Chocolate milk provides important nutrients - such as calcium, protein, and vitamin D - which may benefit health. However, it's high in calories and added sugar, which can contribute to weight gain and may increase your risk of certain chronic diseases.

Chocolate milk intake should be closely monitored in children. Too much can contribute to obesity, cavities, and other health issues in kids (, ).

Though chocolate milk is a tasty beverage, it should be considered more of a dessert than a beverage for children and adults alike.

Summary
Chocolate milk is high in calories and added sugar and should be consumed in moderation.

Chocolate milk offers the same nutrients as cow's milk but packs a hefty dose of added sugar.

This beverage may offer some benefits to your muscles and bones - but may also promote conditions like heart disease in adults and obesity in children due to its sugar content.

Therefore, chocolate milk is best enjoyed in moderation as an occasional treat rather than consumed on a daily basis.

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Chocolate Milk: Nutrition, Calories, Benefits, and Downsides

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Chocolate milk is milk typically flavored with cocoa and sugar. Though nondairy varieties exist, this article focuses on chocolate milk made with cow's milk. It's often promoted as a great way to recover from a workout and a good alternative to regular cow's milk when trying to increase children's calcium and vitamin D intake.

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Women's Health and Hormones It's no secret that women run this world. Especially healthy, strong, energized women who are fueled by soy. Despite the bounty of misinformation out there, soy products like tofu, tempeh, soy milk, and edamame are incredibly beneficial for...

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The Problem with Chocolate Milk - Switch4Good

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Chocolate milk is not a healthy workout recovery food. Learn how chocolate milk inhibits health and athletic performance and takeaway recipes for altneratives

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Is Cows’ Milk Bad For You & Should Humans Drink Milk?

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Dairy milk has a detrimental impact on people - from those who cannot digest lactose to those who may develop serious health conditions.

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Cow's milk is a daily staple for many people and has been for millennia. While it's still a popular food, recent studies suggest milk may have harmful effects on the body. Other research, however, points out the health benefits of dairy.

So, what's the truth? Read on to learn about the pros and cons of milk, as well as some alternatives you may want to consider if you can't tolerate milk or choose not to drink it.

Milk is considered a whole food. It provides essential nutrients.

Milk also provides:

Fat content varies. Whole milk contains than other types:

saturated fats: 4.5 grams

unsaturated fats: 1.9 grams

cholesterol: 24 milligrams (mg)

Appetite control

Drinking milk hasn't been linked to weight gain or obesity, and it may help curb appetite. A 2013 study of 49 people showed that dairy helped people feel fuller and reduced how much fat they ate overall.

Some studies have shown that full fat dairy intake is associated with lower body weight. And some have shown that dairy intake, in general, may prevent weight gain.

Bone development

Milk may help improve weight and bone density in children, according to a 2016 study. It also reduces the risk of childhood fractures.

Research shows that pregnant women who ate a healthy diet that included plenty of dairy- and calcium-rich foods had children with better bone growth and mass, compared with women who followed less healthy diets.

Milk also provides proteins that are necessary to build and maintain healthy bones, teeth, and muscle. A cup of milk provides around of casein and whey proteins.

Bone and dental health

A cup of milk contains almost 30 percent of the daily requirement of calcium for adults. Milk also contains potassium and magnesium. These minerals are important for healthy bones and teeth.

Dairy provides almost of the calcium in a typical American diet.

Most milk has added vitamin D. A cup of fortified milk contains about of the recommended daily amount. Vitamin D is an important vitamin that plays many roles in the body, including promoting calcium absorption and bone mineralization.

Diabetes prevention

Type 2 diabetes is a disease characterized by high blood sugar levels. Diabetes can increase your risk for:

Several studies have found that drinking milk may help prevent type 2 diabetes in adults. This may be because milk proteins improve your blood sugar balance.

Heart health

Milk fat may help raise levels of HDL (good) cholesterol. Having healthy HDL cholesterol levels may prevent heart disease and stroke.

Additionally, milk is a good source of potassium. This mineral helps regulate blood pressure.

Pastured or grass-fed cows make milk with more omega-3 fatty acids and conjugated linoleic acid. These fats help protect heart and blood vessel health.

Acne

A 2016 study found that teenagers with acne drank higher amounts of low fat or skim milk. Dairy may also trigger adult acne.

Other studies have linked acne to skim and low fat milk. This may be due to milk's influence on certain hormones, including insulin and insulin-like growth factor-1 (IGF-1).

More research is needed to explore the diet-acne connection.

Other skin conditions

Some foods may worsen eczema, including milk and dairy, according to a clinical review.

However, a 2018 study found that pregnant and breastfeeding women who added a probiotic to their diet reduced their child's risk for eczema and other food-related allergic reactions.

Dairy may also be a trigger food for some adults with rosacea. On the other hand, a recent study suggests that dairy may actually have a positive effect on rosacea.

Allergies

Up to 5 percent of children have a milk allergy, estimate some experts. It can cause skin reactions, such as eczema, and gut symptoms, such as:

Other serious reactions include:

Children may grow out of a milk allergy. Adults can also develop a milk allergy.

Bone fractures

Drinking three or more glasses of milk a day may increase the risk of bone fractures in women.

found that this may be due to a sugar called D-galactose in milk. However, the study did explain that further research is needed before dietary recommendations are made.

Another study showed that bone fractures in older adults due to osteoporosis are highest in areas that consume more dairy, animal protein, and calcium.

Cancers

Excess calcium from milk and other foods may increase the risk of prostate cancer. Milk sugars may be linked to a slightly higher risk of ovarian cancer.

Lactose intolerance

Cow's milk has a higher amount of lactose than milk from other animals. A 2015 review estimates 65 to 70 percent of the world's population has some form of lactose intolerance. Most people with this condition can safely add small amounts of dairy to their diet.

Cow's milk alternatives for infants and toddlers with milk protein allergies include:

Plant and nut-based milks are suitable for individuals who are lactose intolerant or vegan include:

Milk is naturally packed with essential nutrients in a convenient and accessible form. Drinking milk is particularly important for children. It may help you and your child maintain good health.

Milk nutrition varies. Milk from grass-fed or pastured cows provides more beneficial fats and higher amounts of some vitamins.

More research is needed on the amount of milk that's most beneficial and the effects of antibiotics and artificial hormones given to dairy cows.

It's best to choose organic milk from cows that are free of growth hormones. Milk alternatives can also be part of a healthy, balanced diet.

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Is Milk Bad for You? Here's What the Research Says

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It seems like there are more questions than answers when it comes to the foods we eat. Is milk bad for you, or will it make you strong and healthy? Research is mixed. To help you weigh the pros and cons as you decide what to buy at the supermarket, we'll tell you what to keep in mind about milk - and its alternatives.