Chocolate milk glycemic index
Chocolate milk has a glycemic index of 29, which is low. A 250 ml serving (1 glass) has a glycemic load of 8 (low).
Also known as: flavored milk, chocolate milk drink
- Serving250 ml
- Available carbs29 g
- Fiber1.8 g
- Sugars24 g
- Protein7.5 g
- Calories195 kcal
Serving: 1 glass.
What to know
Flavored milks averaged a low GI of 29 across seven tests, but the added sugar roughly doubles the glycemic load of a glass compared with plain milk.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 ml | 5.7 g | 2 | Low |
| 100 ml | 11 g | 3 | Low |
| 250 ml · 1 glass | 29 g | 8 | Low |
| 500 ml · double serving | 57 g | 17 | Medium |
What the studies found
The value of 29 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 7 studies.
Chocolate milk compared with other dairy & plant milks
Similar low-GI foods
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Frequently asked questions
Is chocolate milk low glycemic?
Yes. With a GI of 29, chocolate milk is in the low range (55 or less).
What is the glycemic load of chocolate milk?
A 250 ml serving (1 glass) has a glycemic load of 8, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat chocolate milk?
With a GI of 29 and a low glycemic load per serving, chocolate milk usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in chocolate milk?
A 250 ml serving has about 30 g of total carbohydrate, including 1.8 g of fiber, leaving 28.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 12.1 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (250 ml) | |
|---|---|---|
| Calories | 78 kcal | 195 kcal |
| Carbohydrates | 12 g | 30 g |
| Available carbs | 11 g | 29 g |
| Fiber | 0.7 g | 1.8 g |
| Sugars | 9.6 g | 24 g |
| Protein | 3 g | 7.5 g |
| Fat | 1.9 g | 4.8 g |
Source: USDA FoodData Central, Milk, chocolate, fluid, commercial, reduced fat, with added calcium (SR Legacy, FDC 173450). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.