Food guide

Milk Chocolate

Milk chocolate is mostly sugar and milk fat; cocoa flavanols are lower than in dark bars.

Dairy

Nutrition per 100 g

Standardised to 100 g of milk chocolate for fair comparison. Typical serving: 30 g — 161 kcal per 30 g serving.

Nutrition information for Milk Chocolate
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	537 kcal	161 kcal	100 kcal
Protein	7.7 g	2.3 g	1.4 g
Carbohydrate	59.3 g	17.8 g	11.1 g
Fat	29.7 g	8.9 g	5.5 g
Fibre	3.3 g	1 g	0.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of milk chocolate, with a typical serving and FDA Daily Value for adults.

Micronutrients for Milk Chocolate
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	59 µg	17.7 µg	7%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.51 mg	0.15 mg	3%
Vitamin K	5.7 µg	1.7 µg	5%
Thiamin	0.11 mg	0.033 mg	9%
Riboflavin	0.3 mg	0.09 mg	23%
Niacin	0.39 mg	0.12 mg	2%
Vitamin B6	0.036 mg	0.011 mg	2%
Folate	11 µg	3.3 µg	3%
Vitamin B12	0.75 µg	0.23 µg	31%
Pantothenic acid	0.47 mg	0.14 mg	9%
Choline	46.1 mg	13.8 mg	8%
Minerals
Calcium	189 mg	56.7 mg	15%
Iron	2.4 mg	0.72 mg	13%
Magnesium	63 mg	18.9 mg	15%
Phosphorus	208 mg	62.4 mg	17%
Potassium	372 mg	112 mg	8%
Sodium	79 mg	23.7 mg	3%
Zinc	2.3 mg	0.69 mg	21%
Selenium	4.5 µg	1.4 µg	8%
Copper	0.49 mg	0.15 mg	54%
Manganese	0.47 mg	0.14 mg	20%

Source: USDA FoodData Central — Candies, milk chocolate

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat milk chocolate?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Milk chocolate is mostly sugar and milk fat; cocoa flavanols are lower than in dark bars.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Coffee, Nuts, Strawberries.

Things to consider

Easy to over-consume relative to hunger; treat as an occasional or measured item.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.