Nutrition Resources

 

The Great American Milk Drive

For as little as $5, you can donate online and help to ensure that all children have the potential to learn, play and grow. This is a great fundraiser to support your community.
 

Want the best? Drink real milk.

Whether it's whole, low-fat, fat-free, lactose-free, chocolate or organic, all milk delivers a unique package of nine essential nutrients. Plant-based beverages rely heavily on added ingredients and fortification to enhance their overall nutritional value. They can vary in nutritional content, some falling short in important nutrients such as potassium.

 

Chocolate Milk Comparison Tool

Click a Drink to Compare >

Chocolate Milk
Fat-Free Chocolate Milk
Fat-Free White Milk
Low-Fat (1%) White Milk
Reduced-fat (2%) White Milk
Whole Milk-White
Apple Juice
Sports Drinks
Soda
Diet Soda
Energy Drinks
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Compare Drinks

Low-Fat (1%) Chocolate Milk       Fat-Free Chocolate Milk
150 Calories 110
2.5 Fat (g) 0
8 Protein (g) 8
24 Carbohydrate (g) 20
22 Sugar (g) 18
190 Sodium (mg) 195
430 Potassium (mg) 407
300 Calcium (mg) 300
3.0:1 Carbs to Protein 2.5:1
Per 8 oz serving
Per 8 oz serving
Fat-Free Chocolate Milk: Like low-fat chocolate milk, fat-free (skim) chocolate milk provides the same unique combination of nutrients as low-fat chocolate milk. For refueling after a workout, athletes benefit from the protein, carbohydrates and electrolytes that chocolate milk provides. Fat-free milk contains less than .5 grams of fat per serving.
Chocolate Milk
Low-Fat (1%) Chocolate Milk       Fat-Free White Milk
150 Calories 83
2.5 Fat (g) 0
8 Protein (g) 8
24 Carbohydrate (g) 12
22 Sugar (g) 13
190 Sodium (mg) 103
430 Potassium (mg) 382
300 Calcium (mg) 300
3.0:1 Carbs to Protein 1.5:1
Per 8 oz serving
Per 8 oz serving
Fat-Free White Milk: Fat-free (skim) white milk is a nutrient-rich, fat-free beverage that provides nine essential nutrients that children and adults need as part of a healthy diet. Naturally rich in bone-building calcium and fortified with vitamin D, milk also contains lactose (a natural form of sugar) which makes up milk's total carbohydrate content. Fat-free milk has 0 grams of fat per serving.
Chocolate Milk
Low-Fat (1%) Chocolate Milk       Low-Fat (1%) White Milk
150 Calories 102
2.5 Fat (g) 2.4
8 Protein (g) 8
24 Carbohydrate (g) 12
22 Sugar (g) 13
190 Sodium (mg) 107
430 Potassium (mg) 366
300 Calcium (mg) 300
3.0:1 Carbs to Protein 1.5:1
Per 8 oz serving
Per 8 oz serving
Low-Fat (1%) White Milk: Low-fat white milk contains nine essential nutrients including high quality protein, carbohydrates, and electrolytes that can be part of a healthy diet and used for sports recovery. The main difference between white and chocolate milk for refueling is the total carbohydrate (natural and added sugar), which impacts the carbohydrate to protein ratio. Low-fat white milk contains 2.4 grams of fat per serving.
Chocolate Milk
Low-Fat (1%) Chocolate Milk       Reduced-fat (2%) White Milk
150 Calories 122
2.5 Fat (g) 5
8 Protein (g) 8
24 Carbohydrate (g) 12
22 Sugar (g) 12
190 Sodium (mg) 115
430 Potassium (mg) 342
300 Calcium (mg) 300
3.0:1 Carbs to Protein 1.5:1
Per 8 oz serving
Per 8 oz serving
Reduced-fat (2%) White Milk: Reduced-fat milk provides nine essential nutrients that children and adults need as part as a healthy diet. Naturally rich in bone-building calcium and fortified with vitamin D, milk also contains lactose (a natural form of sugar) which makes up milk's total carbohydrate content. Reduced-fat milk contains 5 grams of fat per serving.
Chocolate Milk
Low-Fat (1%) Chocolate Milk       Whole Milk-White
150 Calories 150
2.5 Fat (g) 8
8 Protein (g) 8
24 Carbohydrate (g) 12
22 Sugar (g) 12
190 Sodium (mg) 105
430 Potassium (mg) 322
300 Calcium (mg) 276
3.0:1 Carbs to Protein 1.5:1
Per 8 oz serving
Per 8 oz serving
Whole Milk-White: Whole white milk contains nine essential nutrients including high quality protein, carbohydrates, and electrolytes that can be part of a healthy diet. Whole white milk contains 8 grams of fat per serving.
Chocolate Milk
Low-Fat (1%) Chocolate Milk       Apple Juice
150 Calories 110
2.5 Fat (g) 0
8 Protein (g) 0
24 Carbohydrate (g) 28
22 Sugar (g) 26
190 Sodium (mg) 20
430 Potassium (mg) 260
300 Calcium (mg) 0
3.0:1 Carbs to Protein 0
Per 8 oz serving
Per 8 oz serving
Apple Juice: 100% apple juice offers some electrolytes, carbohydrates and fluid. However, unlike chocolate milk, apple juice does not contain protein.
Chocolate Milk
Low-Fat (1%) Chocolate Milk       Sports Drinks
150 Calories 130
2.5 Fat (g) 0
8 Protein (g) 0
24 Carbohydrate (g) 34
22 Sugar (g) 34
190 Sodium (mg) 270
430 Potassium (mg) 75
300 Calcium (mg) 0
3.0:1 Carbs to Protein 0
Per 8 oz serving
Per 20 oz serving
Sports Drinks : Many athletes choose sports drinks because they contain carbohydrates and electrolytes. However, unless the sports drinks are fortified, most lack beneficial protein and other essential nutrients found in chocolate milk. Sports drinks tend to be more expensive than nutrient-rich chocolate milk and contain added sugar.
Chocolate Milk
Low-Fat (1%) Chocolate Milk       Soda
150 Calories 140
2.5 Fat (g) 0
8 Protein (g) 0
24 Carbohydrate (g) 39
22 Sugar (g) 39
190 Sodium (mg) 45
430 Potassium (mg) 0
300 Calcium (mg) 0
3.0:1 Carbs to Protein 0
Per 8 oz serving
Per 12 oz serving
Soda : Soda contains empty calories in the form of sugar. Soda doesn't provide any significant levels of nutrients and does not contain protein.
Chocolate Milk
Low-Fat (1%) Chocolate Milk       Diet Soda
150 Calories 0
2.5 Fat (g) 0
8 Protein (g) 0
24 Carbohydrate (g) 0
22 Sugar (g) 0
190 Sodium (mg) 40
430 Potassium (mg) 0
300 Calcium (mg) 0
3.0:1 Carbs to Protein 0
Per 8 oz serving
Per 12 oz serving
Diet Soda: Although diet soda does not contain calories, it also does not contain carbs and protein. Diet soda often contains artificial sweeteners. Diet soda does not have any nutritional value and is not recommended for sports recovery.
Chocolate Milk
Low-Fat (1%) Chocolate Milk       Energy Drinks
150 Calories 210
2.5 Fat (g) 0
8 Protein (g) 0
24 Carbohydrate (g) 54
22 Sugar (g) 54
190 Sodium (mg) 370
430 Potassium (mg) 0
300 Calcium (mg) 0
3.0:1 Carbs to Protein 0
Per 8 oz serving
Per 16 oz serving
Energy Drinks : Energy drinks contain added caffeine, some up to 160 milligrams which is equivalent to about two cups of coffee. Caffeine has varying effects on people, so a safe level has not been determined. Energy drinks may contain other stimulants and taurine which may negatively impact sports performance, heart, digestive system and electrolyte balance. Most do not contain protein for muscle repair and sports recovery. The Wisconsin Interscholastic Athletic Association (WIAA) prohibits these substances in connection with high school athletic programs.
Chocolate Milk

Low-Fat (1%) Chocolate Milk

Low-fat chocolate milk is naturally rich in bone-building calcium, fortified with vitamin D and it has the right mix of carbohydrate to protein to help athletes refuel after a workout. It also provides electrolytes (calcium, potassium, sodium and magnesium). While many other beverages contain both carbs and electrolytes, most lack the added benefit of protein found in low-fat chocolate milk. It provides a source of easily digested high quality whey protein to promote protein synthesis. Low-fat chocolate milk has 2.5 grams of fat per serving.
 
*Note: This nutritional information is provided as a guideline. Please check nutrition labels for specific product information.

 

Sports Nutrition Quiz

Every coach and athlete should know how proper nutrition can affect workouts, recovery and enhance performance. Test your knowledge and learn more about the fuel sources an athlete needs before, during and after a workout. This quiz covers the general concepts of sports nutrition to maximize an athlete's performance. (View more Sports Nutrition information.)

Are you ready to test your Sports Nutrition knowledge?