As far as food fights go – this one is sweet. 

For many, chocolate milk was a childhood staple, often evoking a warm sense of nostalgia. It was everywhere, from the school cafeteria to post-practice or match recovery. For some, it’s an adulthood staple as well. 

Historically, chocolate milk was thought to be the best of both worlds: both delicious and nutritious. However, there has been pushback against serving chocolate milk to children because of the added sugar and calories. 

While one thing is for certain – chocolate milk is delicious – the nutritious part may have some gray areas. Is chocolate milk good for you? 

Yes and no. 

We aim to provide clarity about the health benefits and downsides of chocolate milk. 

Is chocolate milk good for you?

Milk itself (unflavored milk) contains myriad health benefits. It is packed with essential nutrients like calcium. Dr. Travis Nemkov, assistant research professor in biochemistry and molecular genetics at the University of Colorado Anschutz Medical Campus, says that calcium supports several vital bodily functions, including:

• The formation and maintenance of bones and teeth
• Muscle function
• Nerve signaling
• Blood vessel function
• Blood clotting
• Hormone production
• Enzyme function

Milk is also an excellent source of Vitamin D, which helps the body absorb calcium and helps support your immune and nervous systems. 

Chocolate or other flavored milk is more controversial when it comes to how much nutritional benefit it provides. While drinking chocolate milk does not negate any of the nutrients found in milk, it contains a significant amount of added sugar and calories. Some children and adults can handle the excess sugar and calories if they are active or have an otherwise healthy and balanced diet, while others may struggle with obesity or diabetes. Some cities have banned chocolate or flavored milk sales in schools. A 2020 study found that while this led to an overall decrease in milk consumption, it didn’t significantly decrease the amount of essential nutrient intake. 

What is the healthiest milk to drink?Best options for protein content and weight loss.

Why do athletes drink chocolate milk? 

In an interview with Children’s Hospital Colorado, registered dietician Amanda McCarthy explains that the protein content found in chocolate milk can help rebuild muscle, and the calcium content can help strengthen bones. In athletes, the sugar content is less of a concern because you will have burned a significant amount of carbohydrates, and you may need more if you are going to participate in another upcoming event. 

Is chocolate milk healthier than soda? 

Yes. 

Let’s look at the nutritional breakdown. 

In one serving (8 oz) of 1% milkfat chocolate milk, there are 180 calories and 33 grams of carbohydrates (sugar). There are also 9 grams of protein and a significant amount of nutrients like calcium and Vitamin A. 

In one serving (one can or bottle, about 12 oz) of non-diet soda, there are 155 calories and 38 grams of sugar. There is no protein and no vitamins or minerals. 

While there may be fewer calories in soda, it doesn’t provide any of the nutritional benefits and has more sugar. 

Like most yummy things, it’s important to practice balance and moderation. Chocolate milk does have some benefits, but it also has a lot of sugar. The key is to be mindful about how it fits into your diet and activity level.

What is a healthy diet?Why the 'healthiest' one considers things other than food.