Hot chocolate may seem like a reasonable treat on a cold winter’s day but it is actually a major indulgence if you’re trying to watch your weight. Whether the base is a processed chocolate powder or genuine melted chocolate, you’re setting yourself up for a significant amount of sugar.
Even a small serving of hot chocolate adds up to over 7 teaspoons of sugar and if you decide to treat yourself to a large mug then that’s the equivalent of 14 teaspoons of sugar, which is an enormous amount. If you would never dream of drinking a can of standard cola but happily enjoy a large hot chocolate on a regular basis, then be aware that this adds up to the sugar equivalent of a can and a half of standard cola.
ADDING WHIPPED CREAM to your hot chocolate is going to increase the calorie content by at least another 75 calories, so this is definitely one to avoid if you’re trying to keep in good shape.
NUTRITION NUMBERS
→ SMALL (250ml)
Calories (whole milk): 260
Calories (semi-skimmed milk): 201
Calories (skimmed milk): 171
Sugars: 31g » Caffeine: 10mg
→ MEDIUM (470ml)
Calories (whole milk): 325
Calories (semi-skimmed milk): 290
Calories (skimmed milk): 237
Sugars: 41g » Caffeine: 15mg
→ LARGE (600ml)
Calories (whole milk): 447
Calories (semi-skimmed milk): 384
Calories (skimmed milk): 335
Sugars: 57g » Caffeine: 20mg
→ WHIPPED CREAM
(per tablespoon)
Calories: 38 » Carbohydrate: 0.3g
Sugars: 0.3g » Fat: 4g
Sugar can also creep into your drink in the form of the various flavoured syrups that are on offer, not to mention the chocolate sprinkles to top it all off. Each shot of flavoured syrup adds the equivalent of 1 teaspoon of sugar to the drink and if you indulge in a generous whipped cream topping, you’ll be consuming around another 75 calories, on top of the drink itself. All in all, there are just too many options to add sugar and empty calories to a hot chocolate, which means that it’s not something that can sensibly form part of any weight-loss regime.
It’s far easier to manage the sugar content of home-made hot chocolate as it is possible to choose a cocoa powder that contains very little or no sugar, although it can taste very bitter as a result. However, when you’re out and about there’s very little option other than the strongly sweetened versions available. It’s also worth bearing in mind that milk is not the problem here, and even if you ask for your hot chocolate drink to be made with water instead of milk, the sugar content of the chocolate powder remains unchanged.
THE RIGHT BITE
If weight loss is your goal then there’s no good news here, as there’s simply too much sugar in hot chocolate to make it a sensible option. If you’re desperate to have one for a treat, then opt for the smallest serving available and avoid adding any sugary syrups or whipped cream.
You may not realize that hot chocolate is a caffeinated drink, even if the caffeine content is relatively low. Unsurprisingly, it depends on the serving size and a large hot chocolate can add up to three-quarters of the caffeine typically found in black tea.
NOT EVERYONE NEEDS TO LOSE WEIGHT and elderly people or those who struggle to take in enough calories could find that a generous mug of hot chocolate is an excellent and easy way to build themselves up.