You might only think of chocolate milk as a sweet treat, but it actually has some evidence-based health benefits, from supporting workout recovery to strengthening bones.
1. Supports Workout Recovery
Chocolate milk has also been researched as a post-workout recovery drink. In one study, chocolate milk was as effective as a sports drink in aiding recovery after endurance exercise—and it was even more beneficial for rehydration. Its combination of carbohydrates, protein, fluids, and electrolytes makes chocolate milk an effective recovery drink after workouts.
2. Provides High-Quality Protein
A cup of chocolate milk contains about 8 grams of complete protein, which provides all the amino acids your body cannot make on its own. Chocolate milk is an excellent source of leucine, an amino acid that helps stimulate muscle protein synthesis—which is part of why it’s such an effective post-workout drink.
3. Strengthens Bones
Like other dairy products, chocolate milk is a solid source of calcium, and many varieties are fortified with vitamin D. Together, these nutrients help build and maintain strong bones, because vitamin D helps your body absorb calcium.
4. Provides Essential Nutrients
Chocolate milk contains many other nutrients in addition to calcium and vitamin D. These nutrients include:
- Choline
- Magnesium
- Phosphorous
- Potassium
- Selenium
- Vitamins A and B12
- Zinc
Nutritional Content
One cup of low-fat chocolate milk contains the following nutrients:
- Calories: 159
- Fat: 2.8 grams (g), or 3.6% of the Daily Value (DV)
- Sodium: 161 milligrams (mg), or 7% of the DV
- Carbohydrates: 25.2 g, or 9.2% of the DV
- Fiber: 0.2 g, or 0.7% of the DV
- Added sugars: 24.7 g, or 49.4% of the DV
- Protein: 8.6 g, or 17.2% of the DV
Risks
While chocolate milk provides some key nutrients, it also delivers a significant amount of added sugar. A cup of chocolate milk typically contains around 12 grams of added sugar.8 Eating too much added sugar may increase the risk of high blood pressure, tooth decay, and type 2 diabetes.
As a dairy product, chocolate milk is also not an option for people with a milk allergy or lactose intolerance, but there are plenty of dairy-free chocolate milk options.
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