Chocolate Milk Exposed: My Real Food Ratings of Popular Picks & Healthier Alternatives!
Rating Supermarket Chocolate Milks
Parents, we need to talk about chocolate milk! As a paediatric nutritionist, one of the most common questions I get is: Is chocolate milk really that bad? And if so, are there any better options?
Today, I’m breaking down Australia’s most popular chocolate milk drinks using my Real Food Rating System, and what I found might shock you!
Before we dive in, remember that if your child enjoys a balanced diet with foods like cheese, yoghurt, leafy greens, and other non-dairy calcium-rich options, there is absolutely no nutritional need for milk, let alone chocolate milk! While it’s often marketed as an essential part of a child’s diet, the reality is that kids can meet their calcium needs through a variety of whole foods without relying on sugary flavoured milk.
That said, if your child loves chocolate milk, there’s no need to ban it completely. Instead, think of it as an occasional drink - like party food - rather than a daily habit, and use my Guide to choose a better option with fewer additives and less sugar. Small changes can make a big difference!
Why Too Much Milk - Especially Chocolate Milk—Is a Problem
While milk can be a good source of calcium and protein, drinking too much of it, especially sugar-laden chocolate milk, can do more harm than good.
Here’s why:
Excess Sugar Overload – Most chocolate milk contains as much sugar as soft drinks, increasing the risk of childhood obesity, insulin resistance, and Type 2 diabetes.
Nutrient Imbalance – Drinking too much milk (even plain milk) can lead to iron deficiency in children by interfering with iron absorption, increasing the risk of anaemia.
Gut Health Concerns – Many commercial chocolate milks contain emulsifiers, thickeners, and artificial flavours that can disrupt the gut microbiome, contributing to digestive issues, bloating, and inflammation.
Hyperactivity & Mood Swings – Artificial additives, preservatives, and excess sugar in chocolate milk have been linked to hyperactivity, poor concentration, and mood fluctuations in children.
Dental Damage – The combination of sugar and acidity in some chocolate milk can erode tooth enamel, leading to cavities and other dental issues.
The Sugar Bomb Reality Check
To put things into perspective, the World Health Organization (WHO) recommends that children consume no more than 6 teaspoons of added sugar per day and for optimal health, the advice is no more than 3 teaspoons of added sugar per day. The American Heart Association and the American Academy of Paediatrics also recommend NO added sugars for children under 2. But here’s the problem - many chocolate milks exceed that limit in just one serving! That’s before we even factor in the artificial additives, emulsifiers, and ultra-processed ingredients that sneak their way into these drinks.
So, let’s get into it and rate some of the best and worst options!
Real Food Ratings: Chocolate Flavoured Milk
Skip These - Not Recommended!
1.Oak Chocolate Milk: Real Food Rating ☆ (0.5/5 Stars)
Sugar Content: 🥄🥄🥄🥄🥄🥄🥄🥄 (8 teaspoons of sugar per carton (300mls)
Ingredients: Milk, cream (from milk), sugar, milk solids, cocoa (1%), maltodextrin, flavours, stabiliser (407), salt, colours (155,133).
Red Flag Ingredients:
Emulsifier carrageenan (407) linked to gut issues, inflammation, IBD
Artificial flavours
Added sugar and maltodextrin
Artificial food dyes: Brown 155 HT (banned in the US), Brilliant Blue 133
Mandy’s Opinion: This is one to absolutely skip. With 8 teaspoons of sugar per 300ml serve, artificial colours (including one banned in the US), and carrageenan, this is far from a healthy choice for our kids. The mere 1% cocoa content shows it's more about sugar and additives than actual chocolate. What's particularly concerning is the combination of sugar AND maltodextrin, plus artificial colours that have been linked to behavioural issues in sensitive children. The presence of carrageenan (407) is especially worrying given its potential links to gut inflammation - our children's gut health is too important to compromise. If your child enjoys chocolate milk, there are far better options available, or better yet, try making your own with pure cocoa and a touch of honey for an occasional treat.
2. Big M Chocolate Milk: Real Food Rating ☆ (0.5/5 Stars)
Sugar Content: 🥄🥄🥄🥄🥄🥄🥄 (7 teaspoons of sugar per carton (300mls)
Ingredients: Fresh Reduced Fat Milk, Sugar, Milk Solids, Cocoa Powder (0.3%), Flavours, Vegetable Gum (407), Colours (155, 133).
Red Flag Ingredients:
Emulsifier carrageenan (407) linked to gut issues, inflammation, IBD
Artificial flavours
Added sugar
Artificial food dyes: Brown 155 HT (banned in the US), Brilliant Blue 133
Low in cocoa (0.3%) - the only chocolate ingredient in the milk
Mandy’s Opinion: Despite being an iconic Australian brand, Big M's chocolate milk is another example of marketing over nutrition. The incredibly low cocoa content (0.3%) - even lower than Oak - tells us this is essentially sugar water with brown colouring. Speaking of colouring, the use of Brown HT (155), which is banned in the US due to safety concerns, is particularly alarming. Add to this the carrageenan (407), which can trigger gut inflammation, and we're looking at a drink that could impact our children's digestive health. With 7 teaspoons of sugar per serving, plus artificial colours and flavours, this is another product that belongs in the "Skip These" category. Remember, just because something is popular or nostalgic doesn't make it a healthy choice for our kids. If your child enjoys chocolate milk, consider making your own with real cocoa powder and milk - you'll get the chocolate flavour without artificial additives and excessive sugar.
Now and Then - An Occasional Option!
1. Australia’s Own Kid’s Chocolate Milk: Real Food Rating ★★☆ (2.5/5 Stars)
Sugar Content: 🥄🥄🥄🥄 (4 ¼ teaspoons of sugar per carton (200mls) - smaller serving size
Ingredients: Low Fat Milk (95%), Sugar, Cocoa Powder (0.6%), Vegetable Gums (460, 466, 407), Natural Flavours
Red Flag Ingredients:
Sugar is the second ingredient
Emulsifiers and stabilisers: Carrageenan (407), sodium carboxymethylcellulose (466) linked to gut issues, inflammation, IBD, and other emulsifiers
Mandy’s Opinion: Australia's Own offers a slightly better option with its smaller serving size (200ml), which naturally means less total sugar intake per drink. The higher milk content (95%) and use of natural flavours instead of artificial ones are positive steps. However, I still have concerns about the multiple vegetable gums, particularly carrageenan (407) and carboxymethylcellulose (466), which have been linked to gut inflammation. While the sugar content is lower than many competitors at 4¼ teaspoons per serve, it's still significant for a children's drink. This falls into our "Now and Then" category because while it's not the worst option available, it's still not something I'd recommend for regular consumption.
2. Woolworths Chocolate Milk: Real Food Rating ★★☆ (2.5/5 Stars)
Sugar Content: 🥄🥄🥄🥄 (4 ¼ teaspoons of sugar per carton (200mls) - smaller serving size
Ingredients: Low Fat Milk, Sugar, Cocoa Powder (0.6%), Stabilisers (460, 466, 407), Natural Chocolate Flavour,
Red Flag Ingredients:
Sugar is the second ingredient
Emulsifiers and stabilisers: Carrageenan (407), sodium carboxymethylcellulose (466) linked to gut issues, inflammation, IBD, and other emulsifiers
Mandy’s Opinion: This appears to be a white-labelled product, identical to Australia’s Own Chocolate Milk mentioned above. Read my opinion on it, as it’s exactly the same.
3. Devondale Moo Flavoured Chocolate: Real Food Rating ★★☆ (2.5/5 Stars)
Sugar Content: 🥄🥄🥄🥄 (4 ¼ teaspoons of sugar per carton (200mls)
Ingredients: Whole Milk, Sugar, Milk Solids, Cocoa (0.4%), Emulsifier (471), Stabilisers (407, 412), Salt, Flavour (Wheat Maltodextrin)
Red Flag Ingredients:
Sugar is the second ingredient
Artificial flavour (which contains wheat and maltodextrin)
Emulsifiers and stabilisers: Carrageenan (407) linked to gut issues, inflammation, IBD, and other emulsifiers
Low in cocoa ( 0.4%)
Mandy’s Opinion: Devondale Moo presents a mixed bag. The use of whole milk as the first ingredient is positive, but from there, things get complicated. The 4¼ teaspoons of sugar per 200ml serve might be lower than some competitors, but it's still significant for a children's drink. What's particularly concerning is the hidden wheat in the flavouring - this could be problematic for children with gluten sensitivities or those with celiac disease, especially as parents might not expect to find wheat in chocolate milk! The low cocoa content (0.4%) suggests we're getting more artificial flavouring than real chocolate, and the presence of carrageenan (407) raises red flags about potential gut health impacts. and makes this another "Now and Then" choice at best.
Better Options - A Smarter Choice!
1.Oat Milk Goodness OMG Chocolate Protein Oat Milk: Real Food Rating ★★★☆ (3.5/5 Stars)
Sugar Content: 🥄🥄 (2 ¼ teaspoons of sugar per carton (350 mls)
Ingredients: Filtered Water, Oat Extract (4.7%), Pea Protein (3.5%), Faba Bean Protein (2.3%), Cocoa Powder (2%), Raw Sugar, Olive Oil (1.5%), Acacia Gum, Natural Flavour, Minerals (Calcium Carbonate, Dipotassium Phosphate), Monk Fruit Juice Concentrate, Sea salt.
Red Flag Ingredients:- No major red flag ingredients here, but if I am being picky here, they are
Raw sugar ( marginally better than table sugar but higher GI than coconut sugar or maple syrup - notice it comes lower down on the list which is good).
Olive oil ( preferable if it was extra virgin olive oil; level of processing unknown).
Acacia gum is a natural stabiliser and can cause some discomfort in people with sensitive stomachs, but far better than synthetic ones.
Natural flavour ( we are always sceptical of how natural they are, but they are much better than artificial flavours).
Mandy’s Opinion: OMG's Chocolate Protein Oat Milk stands out for several positive reasons. It contains no artificial colours, no carrageenan, no synthetic preservatives, and significantly less sugar than conventional chocolate milk at just 2¼ teaspoons per 350ml. The ingredient list shows thoughtful formulation: plant-based proteins from both pea and fava beans, a decent amount of cocoa (2% - higher than many competitors), and the use of monk fruit as a natural sweetener to reduce overall sugar content. While raw sugar is still present, its position lower in the ingredient list is encouraging. However, keep in mind that "better" doesn't mean "drink unlimited amounts." While this is one of our better options, it's still a flavoured beverage that should be enjoyed mindfully rather than replacing water or plain milk entirely.
2.RAW C Chocolate Coconut Milk: Real Food Rating ★★★★ (4/5 Stars)
Sugar Content: 🥄🥄🥄 (3 teaspoons of sugar per 250 mls. NB: Most of these are naturally occurring )
Ingredients: Coconut water, coconut milk 20%, coconut flower nectar, cocoa powder, guar gum, natural flavour
Red Flag Ingredients:-No red flags, but let’s look at the ingredients
Coconut flower is a natural sweetener and has a low glycaemic index. However, most of the sugar naturally comes from coconut water and milk.
Guar gum is a natural stabiliser and can cause some discomfort in people with sensitive stomachs, but far better than synthetic ones.
Natural flavour (we are always sceptical of how natural they are, but they are much better than artificial flavours).
Mandy’s Opinion: Now, this is what I love to see! Raw C's Chocolate Coconut Milk earns its high rating with a clean, thoughtfully formulated ingredient list. While the sugar content is 3 teaspoons per 250ml, most of these are naturally occurring from coconut water and milk rather than refined sugars. The use of coconut flower nectar as a sweetener is a brilliant choice with its lower glycemic index - much better for blood sugar control. Remember, though - even natural sugars are still sugars, so enjoy this as part of a balanced diet rather than an everyday drink!
Final Thoughts
For a truly nutritious alternative to the processed chocolate milk on the supermarket shelves, try homemade chocolate milk using good-quality milk (dairy or plant-based), a touch of natural sweeteners like maple syrup, honey or stevia, and antioxidant-rich raw cacao instead of processed cocoa. Or, if you want to boost nutrition even further, my Hidden Veg Chocolate Smoothie is a delicious way to sneak in extra goodness while keeping that rich chocolate flavour kids love.
Want more expert guidance on choosing better supermarket options for your family? Join my upcoming Smart Shopping Webinar, where I’ll take you through label reading, decoding marketing claims, and selecting real food options your kids will love. Every small step toward better choices counts!