Milk chocolate glycemic index
Milk chocolate has a glycemic index of 45, which is low. A 50 g serving (half a bar) has a glycemic load of 13 (medium).
Also known as: chocolate bar
- Serving50 g
- Available carbs28 g
- Fiber1.7 g
- Sugars26 g
- Protein3.8 g
- Calories268 kcal
Serving: half a bar.
What to know
Milk chocolate has a low GI of about 45 because of its fat, but it has much more sugar than dark chocolate. A couple of squares keeps the glycemic load small.
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 g | 28 g | 13 | Medium |
| 100 g | 56 g | 25 | High |
What the studies found
The value of 45 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 7 studies. Results are fairly consistent (34 to 54).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 34 · n/a 1993
- 35 · n/a 1993
- 39 · Japan 2018
- 42 · Australia 2000
- 45 · Australia 1997
- 49 · Australia 1994
- 54 · Italy 2012
Milk chocolate compared with other sweets & desserts
Similar low-GI foods
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Frequently asked questions
Is milk chocolate low glycemic?
Yes. With a GI of 45, milk chocolate is in the low range (55 or less).
What is the glycemic load of milk chocolate?
A 50 g serving (half a bar) has a glycemic load of 13, which is medium. 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 milk chocolate?
With a GI of 45 and a medium glycemic load per serving, milk chocolate can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in milk chocolate?
A 50 g serving has about 30 g of total carbohydrate, including 1.7 g of fiber, leaving 28 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 59.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (50 g) | |
|---|---|---|
| Calories | 535 kcal | 268 kcal |
| Carbohydrates | 59 g | 30 g |
| Available carbs | 56 g | 28 g |
| Fiber | 3.4 g | 1.7 g |
| Sugars | 52 g | 26 g |
| Protein | 7.7 g | 3.8 g |
| Fat | 30 g | 15 g |
Source: USDA FoodData Central, Candies, milk chocolate (SR Legacy, FDC 167587). 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.