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  4. Milk chocolate

Milk chocolate is the world's most popular chocolate variety, created in 1875 by Swiss chocolatier Daniel Peter. Smooth, sweet, and universally appealing.

About this food

How should I track Milk chocolate?

Milk chocolate is high in zinc. The trickiest part about tracking Milk chocolate is that small portions pack a lot of calories, and most people estimate sweet portions poorly. Research (Almiron-Roig et al., Appetite 2013) found that calorie-dense foods are underestimated by 50–200% when portioned by eye. Weighing on a scale takes the guesswork out. And here is the mindset shift that helps: tracking sweets is not about guilt. It is about awareness. When you log a treat honestly, you can plan around it and still hit your targets for the day.

Macro Breakdown

Macro Split: 6% Protein, 44% Carbs, 50% FatMacro Split100%
Protein6%7.6g
Carbs44%59.4g
Fat50%29.7g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    535kcal—
Macronutrients
  • Protein
    7.6g15%
  • Carbohydrates
    59.4g—
  • Fat
    29.7g—
  • Fiberathlete
    3.4g12%
  • Sugar
    51.5g—
  • Saturated Fat
    18.5g—
Minerals
  • Sodium
    79mg—
  • Calciumathlete
    189mg15%
  • Ironathlete
    2mg13%
Vitamins
  • Vitamin Dathlete
    0.5mcg3%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Milk chocolate — values for 44g

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Primary macros

Calories
235
kcal
Protein
3.3
g
Carbs
26.1
g
Fat
13.1
g

More nutrients

Fiber
1.5g
Sugar
22.7g
Sat. Fat
8.1g
Sodium
35mg
Calcium
83mg
Iron
1mg
Potassium
164mg
Magnesium
28mg
Zinc
1mg
Vitamin D
0.2mcg
Nutrient highlights
High in ZincGood Source of MagnesiumGood Source of CalciumGood Source of IronGood Source of Fiber

Frequently Asked Questions

Milk chocolate is high in zinc. The trickiest part about tracking Milk chocolate is that small portions pack a lot of calories, and most people estimate sweet portions poorly. Research (Almiron-Roig et al., Appetite 2013) found that calorie-dense foods are underestimated by 50–200% when portioned by eye. Weighing on a scale takes the guesswork out. And here is the mindset shift that helps: tracking sweets is not about guilt. It is about awareness. When you log a treat honestly, you can plan around it and still hit your targets for the day.

Milk chocolate contains 7.6g protein per 100g, which is lower in protein. A 44g serving provides 3.3g protein.

Notable nutrients in Milk chocolate include Zinc, Magnesium and Calcium. Per 100g: 7.6g protein, 59.4g carbs, and 29.7g fat.

Milk chocolate contains 535 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.

Milk chocolate is not ideal for a keto diet. At 56.0g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.

Milk chocolate provides 535 kcal, 7.6g protein, 59.4g carbs, and 29.7g fat per 100g. Compare with other sweets & desserts foods in our database to find the best option for your nutritional goals.

Track this food

44g(Standard)
Foods That Pair Well

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Potato chips, regular

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White Bread (baked)

265 kcal9.0g protein

Bakery & Bread

Kifla (Roll)

280 kcal8.0g protein

Traditional Bulgarian

Pitka (Traditional Bread)

275 kcal8.0g protein

Dairy Products

Condensed Milk, sweetened

321 kcal7.9g protein

Other Foods

Granola bar, oats and honey

471 kcal8.0g protein

Evidence-based. Peer-reviewed. Adapted to you.

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Sweets & Desserts

Milk chocolate

Macros per 100g

535
Calories
Protein7.6g
Fat29.7g
Carbs59.4g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 20, 2026

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Potassium
372mg8%
  • Magnesiumathlete
    63mg15%
  • Zincathlete
    2mg21%
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