Chocolate & Cocoa

Milk Chocolate

Rich in CopperRich in Vitamin B12Rich in Riboflavin (B2)Rich in Zinc

Overview

Why eat milk chocolate?

Milk chocolate is a confection first: about half its weight is sugar, and 100 g carries 535 calories. It does bring real minerals from cocoa and milk, including copper, calcium and magnesium, but the portion that fits comfortably into a day is small, which is exactly what those miniature bars are for.

Good to know: Saturated fat is the main catch: 100 g provides 18.5 g, about 93% of the Daily Value, alongside 51.5 g of sugar, so a miniature bar at 7 g is a far more realistic serving.

Copper for red blood cells
Milk chocolate supplies 0.49 mg of copper per 100 g, 55% of the Daily Value, a mineral needed to form red blood cells and keep connective tissue strong.
Milk minerals included
The dairy component contributes 189 mg of calcium and 208 mg of phosphorus per 100 g, both around 15–17% DV, which together support bone structure.
Magnesium and zinc
Cocoa solids bring 63 mg of magnesium and 2.3 mg of zinc per 100 g, nutrients involved in muscle function, enzyme activity and normal immune defence.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in milk chocolate?

Calories

535kcal

Protein

7.7g

Carbs

59g

Fat

30g

Fiber

3.4g

Sugars

52g

Minerals

Calcium189 mg15%
Iron2.4 mg13%
Magnesium63 mg15%
Phosphorus208 mg17%
Potassium372 mg8%
Sodium79 mg3%
Zinc2.3 mg21%
Copper0.49 mg55%
Selenium4.5 µg8%

Vitamins

Vitamin A59 µg7%
Vitamin E0.51 mg3%
Vitamin K5.7 µg5%
Thiamin (B1)0.11 mg9%
Riboflavin (B2)0.3 mg23%
Niacin (B3)0.39 mg2%
Vitamin B60.04 mg2%
Folate11 µg3%
Vitamin B120.75 µg31%

Other compounds

Omega-3 ALA0.12 g
Caffeine20 mg
Theobromine205 mg

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Side by side, per 100 g

Milk Chocolate vs Dark Chocolate (70–85%)

Nutrient	Milk Chocolate	Dark Chocolate (70–85%)
Calories	535 kcal	598 kcal
Protein	7.7 g	7.8 g
Fat	30 g	43 g
Saturated fat	19 g	24 g
Sugars	52 g	24 g
Fiber	3.4 g	11 g
Calcium	189 mg	73 mg
Iron	2.4 mg	12 mg
Magnesium	63 mg	228 mg
Potassium	372 mg	715 mg
Vitamin E	0.51 mg	0.59 mg
Caffeine	20 mg	80 mg
Theobromine	205 mg	802 mg

USDA’s standard nutrient data doesn’t include flavanols, the antioxidants cocoa is known for, and that’s where processing makes the biggest difference.Ask how alkalizing affects them →

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