Never Feel Guilty About Chocolate Milk Again


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Never Feel Guilty About Chocolate Milk Again

Is chocolate milk a good choice for your child? Well, as with all things food, it depends. Learn about the chocolate milk pros and cons for kids so you can make the best decision for your family.

Given all the publicity around sugar-laden drinks, high fructose corn syrup and unhealthy weight in kids, offering chocolate milk to your child can be a confusing prospect. 

As a pediatric dietitian, one of the most FAQ (frequently asked questions) I receive is this: Is chocolate milk good for you?

In this post, I will attempt to look at the facts and weigh the pros and cons of chocolate milk in your child’s diet.

Ultimately, I hope you will have enough information to feel good about your stance, whatever it may be.

Is chocolate milk good for you?

Is Chocolate Milk Healthy?

Chocolate milk is considered a flavored milk. The addition of chocolate adds sugar, calories, and a boost of sweet flavor. 

Many children enjoy it at lunch. School lunch programs across the country have been scrutinized for making flavored milk part of the lunch fare for children. Yet, some children would never drink milk unless it was flavored.

I believe the influence on your child’s diet boils down to how often and how much your child is drinking chocolate milk.

The extra sugar has been researched and found to have an ideal blend of carbohydrate and protein. Carbs and protein are important for an athlete’s healing and recovery after a workout.

To help you understand this topic better, I’ll break down a few key concepts and facts about chocolate milk for kids. 

The Pros: Chocolate Milk Nutrition

There are some up sides to chocolate milk. Let’s go through a few of them here.

Sugar in Chocolate Milk

Unfortunately, many parents may hear “chocolate” and think sugar.

[And some adults get nervous about sugar being too addictive and causing cravings for more sweets.]

People get confused by the carb content. They think the carbs are purely from table sugar. But, there’s more to the story.

For one, chocolate milk has natural sugars, something I tried to clarify in this article about common milk myths. The type of sugar in chocolate milk is called lactose.

When you combine sucrose from added chocolate and naturally-occuring lactose from milk, it can certainly look like a hefty dose of sugar!

But that number represents both sucrose and lactose.

Why is sugar a positive thing? The carbohydrates in food help kids feel energized and give their brains and bodies the energy to think, grow and go about the tasks of daily living.

Nutrients in Chocolate Milk

Don’t forget the 9 important nutrients that are present in this healthy drink for kids. There are good nutrients to be had, especially calcium and vitamin D, which are not always easy for kids to get enough of when they skip out on milk.

Calcium and vitamin D are key nutrients to building strong bones, which exclusively happens during childhood.

In fact, calcium and vitamin D are consumed inadequately across all age groups (except children under age 2) and among all demographics.

The calcium handbook by Jill Castle

My book, The Calcium Handbook, can help further your understanding of calcium-containing food options to include for your child so that you can help your child build strong bones.

Chocolate Milk Protein

There’s about 8 grams of protein in chocolate milk. You’ll find two types of protein in chocolate milk, and in all cow’s milk: casein and whey. Casein is the protein component from which “curds” in cottage cheese and cheese are made.

Whey has been researched extensively in sports nutrition. It’s called a “fast protein,” entering the blood and muscles quickly to expedite muscle repair and recovery.

Protein is also filling. Satiation is an important component of appetite regulation. When we feel full and satisfied, we’re better able stop eating!

It Tastes Good

Is chocolate milk good on the taste buds? Many children think so.

Children like to eat food that tastes good, and that holds true in the case of drinking milk.  

Many studies published have shown that milk consumption is higher in schools when flavored milk is offered.

A Recovery Drink after Sports Training

As I mentioned, chocolate milk has been studied as a workout recovery drink, and from all indications, it has a positive impact on muscle recovery and growth, and helps replenish glycogen stores in muscle tissue.  

From soccer players to cyclists, it appears that, when consumed after prolonged exercise, the combination of carbohydrate and protein has positive effects on the body’s ability to recover and rebuild muscle.

Parents of athletes take note:  8-10 oz appears to do the trick.

That’s why I stock it in my home routinely.

Eat Like a Champion - Performance Nutrition for Your Young Athlete

If you’ve got an athlete, you might be interested in my popular sports nutrition book for young athletes, called, Eat Like a Champion: Performance Nutrition for Your Young Athlete, where I cover the research and role of flavored milk.

I also have a self-paced education program to teach young athletes how to fuel their bodies for sport, also called Eat Like a Champion. You can learn more about it here.

Is Chocolate Milk Bad for You?

And there are some downsides…

Drinking Too Much and Too Many Calories

It is true with anything we eat–too much is too much. And I mean calories. This goes for flavored milk, also.  

Too much of a good thing can be bad for your child. Think about too much fruit and the resulting trips to the bathroom. (I’ve experienced this first hand with my kids!)

Chocolate milk can be part of a healthy and satisfying diet as long as you keep the quantities consumed in check. 

Aim for three servings of dairy per day, on average, and be mindful of the portion size and how often you offer it. Dairy can be yogurt, cheese, cottage cheese, milk or other dairy product.

It’s not a good idea to offer three servings of chocolate milk, so make sure you rotate foods in this category.

Last, be conscious of the recommendations for sugar (less than 10% of total caloric intake).

An Allergy to Cow’s Milk

Food allergy may warrant avoidance of milk and all foods made with milk. Consumption of milk and foods made with milk can cause swelling, hives and anaphylaxis.

If your child is allergic to milk, avoid chocolate milk and other flavored milks. Read more about What’s the Best Milk for Kids.

Skin Problems & Acne

Does dairy cause acne? I’ve heard many people state their skin cleared up after removing dairy from their diet.

Scientifically, the research does not show a cause and effect relationship between dairy and acne, however, there are a few studies that suggest consumption of milk and ice cream are associated with acne.

No association was found with cheese and yogurt.

Is Chocolate Milk Good for You? Your Decision!

Ultimately, whether you choose to offer chocolate milk to your child or not, the decision is yours. If your child is really drawn to chocolate milk and you find he’s drinking too much, you may need to lay down some guidelines.

If it’s an occasional drink for your child, you may decide to be relaxed about it. Either way is okay.

Chocolate Milk in Schools

Many schools have eliminated chocolate milk. Is this the right thing to do? I’m not sure.

I can see limiting the number of days it is served. I can see assuring that it’s a low fat version. 

A complete ban, though?  

When it is pulled out of schools, overall milk consumption drops by an average of 35%.

Studies suggest this occurs because fewer students choose milk (clearly their preference was chocolate or flavored milk over white milk), and more milk was wasted.

Unfortunately over time, an improved acceptance of white milk did not occur, making overall consumption of milk decrease.

A Good Source of Nutrition for Kids

The 2020 Dietary Guidelines for Americans indicate that calcium and vitamin D continue to be shortfall nutrients (nutrients with inadequate intake) for children.  

A review of calcium intake and status in children indicate that up to 50% of children as young as 2 years are not getting enough calcium.  

While the optimist (and dietitian) in me knows that children can get calcium from other sources, the realist in me thinks differently. 

I believe that these shortfall nutrients may create some real health problems for children as they age, particularly in their bone health.

Chocolate milk may help close that gap and helps kids build strong bones.

What I Do with My Kids

When I plan food and meals, I lead with nutrients in mind. I look for the foods that will fulfill the nutritional requirements of my kids.

I know that without milk and dairy products, my kiddos are unlikely to get what they need, especially for calcium and vitamin D.

I aim for 3 servings of milk or dairy per day.  I used to not purchase it for my home when my children were younger.

Then, if they chose to have it at school, that was fine with me, as that was the only place they were getting it.  

Now I buy it for my young athletes.

I am careful not to vilify or eliminate flavored milk. I find ways we can work it in reasonably. I treat it just as I would the birthday cakes, the Thanksgiving pie, and the “fun food” (high fat, high sugar treats and junky food) my children eat.

As I see it, making flavored milk the bad guy gets us stuck in the muck, and it becomes difficult to classify and navigate the other foods in our less than perfect diets.

But of course, I like nearly all foods, and want my kids to be open-minded and like them also.

To me, it’s less about chocolate milk, and more about the balance, variety, and amounts of all the foods we serve our children.  

Let us be better at teaching our children about choice, variety, balance, and amounts, rather than spending time and energy instilling fear and confusion about food.  

Time well spent, in my humble, dietitian’s opinion.

What’s your stance? 

Some Chocolate Milk Brands to Try

From all the cow’s milk and non-dairy options of chocolate milk, there are a lot of brands of to try. I’ve tried a few and in our home, I purchase Fairlife chocolate milk, mostly because we have a lactose intolerance to consider.

However, I suggest you try a few brands to determine which is best for your family. To keep the calories in check, you can opt for a 1% low fat chocolate milk. [Read more about whole milk nutrition facts.]

  • Horizon
  • TrueMoo
  • Fairlife
  • Nesquik
  • Stoneyfield
  • Hershey
  • Borden
  • Organic Valley

And don’t forget your local dairies and the store brands – there’s a lot to choose from!

How Much Protein in Chocolate Milk?

Most chocolate milk brands contain about 8 grams of protein per cup. However, some lactose-free chocolate milk brands, like Fairlife, have more protein per cup.

Chocolate Milk Calories per Cup

Most chocolate milks you can find in the grocer will have about 150 calories per cup for a lowfat version and about 200 calories per cup for full fat, or whole milk chocolate milk.

How Chocolate Milk is Made

Chocolate milk is made by adding cocoa and sugar to white milk. If you’re making a homemade chocolate milk, you can do the same or add chocolate syrup to plain white milk.

Is Milk Good for You?

Yes, I think milk is good for kids! Per cup, it delivers 13 nutrients that kids need for good growth and development, plus many kids enjoy the taste.

You may enjoy some of my other articles and podcast episodes related to chocolate milk:

Is Milk Healthy? 8 Myths, Busted

Kids Yogurt: How to Choose the Best One

The Ultimate Guide to Lactose Intolerance in Kids

Are Protein Supplements Good for Young Athletes?

This post was updated in November 2020. 

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