Quick Answer
Chocolate syrup does contain a significant amount of sugar. A typical serving of chocolate syrup (2 tablespoons or 30mL) contains around 20-25 grams of sugar. This accounts for 80-100% of the Daily Value for added sugars based on a 2000 calorie diet. Over the course of a day, the sugar from just a couple tablespoons of chocolate syrup can add up quickly. However, consumed occasionally in moderation, chocolate syrup can be incorporated into a healthy diet.
How Much Sugar is in Chocolate Syrup?
The amount of sugar in chocolate syrup can vary by brand, but on average:
- 2 tablespoons (30mL) of chocolate syrup contains 20-25 grams of sugar
- 1/4 cup (60mL) of chocolate syrup contains around 50 grams of sugar
- 1/2 cup (120mL) of chocolate syrup contains around 100 grams of sugar
To put this in perspective, the recommended limit for added sugars is no more than 25 grams per day for women and 38 grams per day for men, based on a 2000 calorie diet.[1] So just a couple tablespoons of chocolate syrup provides nearly an entire day’s worth of added sugars.
Some popular brands of chocolate syrup and their sugar content per 2 tablespoon serving include:[2]
| Brand | Grams of Sugar |
|---|---|
| Hershey’s Chocolate Flavored Syrup | 20g |
| Nestle Quick Chocolate Flavored Syrup | 22g |
| Santa Cruz Organic Chocolate Syrup | 24g |
| Hungry Jack Chocolate Flavored Syrup | 25g |
| Smucker’s Chocolate Flavored Syrup | 25g |
As you can see, the amount of sugar per serving ranges from 20-25 grams, which is 80-100% of the daily recommend limit for added sugars in a single serving.
Daily Value for Added Sugars
The Daily Value (DV) for added sugars is the recommendation for how much added sugar should be consumed daily as part of a healthy diet.[3] The DV is based on a 2000 calorie diet. For reference:
- The DV for added sugars is 50 grams per day for a 2000 calorie diet
- This equals 25 grams per day for women, based on a 2000 calorie diet
- And 38 grams per day for men, based on a 2500 calorie diet
The American Heart Association recommends even less added sugar than the DV – no more than 24 grams per day for women and 36 grams for men.[4]
So with chocolate syrup containing 20-25 grams of sugar per two tablespoon serving, it is easy to see how just a small amount can meet or exceed the recommended daily amount.
Chocolate Syrup Has No Nutritional Value
Aside from sugar, chocolate syrup has little to no nutritional value. It provides almost no protein, fiber, vitamins, or minerals.
Here is the nutritional breakdown for a typical 2 tablespoon (30mL) serving of chocolate syrup:[5]
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 100 | 5% |
| Total Fat | 0g | 0% |
| Sodium | 15mg | 1% |
| Total Carbohydrate | 25g | 9% |
| Sugars | 25g | — |
| Protein | 0g | 0% |
As you can see, chocolate syrup provides 100 calories per serving, all of which come from its 25 grams of sugar. It has no significant amount of protein, fat, fiber, vitamins or minerals.
So chocolate syrup is pure added sugar without any redeeming nutritional qualities. The calories are “empty” calories.
Risks of Too Much Added Sugar
Consuming too much added sugar from foods like chocolate syrup can negatively impact health in many ways, including:[6]
- Obesity
- Diabetes
- Heart disease
- High blood pressure
- High cholesterol
- Fatty liver disease
- Tooth decay
The American Heart Association recommends limiting added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men.[7]
Eating too much added sugar is linked to weight gain and obesity because it contributes a significant amount of calories without any protein, vitamins, or minerals to help sustain energy levels.
Over time, regularly exceeding the recommended amount of added sugars increases risk for chronic diseases like diabetes, heart disease, and fatty liver disease.
Added sugars also feed the bacteria that cause tooth decay and cavities. So minimizing sources of added sugar is important for dental health.
Moderation Is Key
In moderation, chocolate syrup can be incorporated into an overall healthy diet. Having it occasionally or in small amounts may satisfy a craving for something sweet without going overboard.
Here are some tips for keeping chocolate syrup consumption moderate:
- Use just a drizzle over ice cream, fruit, or yogurt rather than pouring on a large amount
- Dilute it in milk for chocolate milk rather than having it straight
- Share a serving with others rather than having your own full portion
- Use it as an occasional treat rather than daily habit
Focus on getting nutrients from whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats at meals and snacks. Then added sugars like chocolate syrup can be enjoyed in moderation without bumping up against the recommendations.
It’s also helpful to look out for sneaky sources of added sugars like sodas, baked goods, cereals, candy, etc. Even if chocolate syrup intake is moderate, excess added sugars from other foods can add up quickly. So being aware of total daily added sugar consumption is important.
Healthier Alternatives
For those looking to further cut down on added sugars, there are some healthier alternatives to standard chocolate syrup:
- Make your own – DIY chocolate syrup is easy to whip up at home with just a few simple ingredients like cocoa powder, maple syrup, and vanilla extract. This allows control over the amount and types of sweeteners used.
- Unsweetened cocoa powder – Using unsweetened cocoa powder gives the chocolate flavor without any added sugars. Sweeten to taste with small amounts of honey, maple syrup, stevia, etc.
- Sugar-free syrup – There are sugar-free and low-carb chocolate syrup options made with artificial sweeteners instead of sugar.
- Dark chocolate sauce – Opt for syrups made with a base of dark chocolate and little added sugar.
The healthiest option is to make your own chocolate sauce or syrup using wholesome ingredients like cocoa powder, milk, maple syrup or honey, and vanilla. This allows complete control over the sugar and sweetener used.
Most store-bought chocolate syrups will be high in added sugars, so moderation is key if using them. Going for a sugar-free version can provide the chocolate taste without excess added sugars.
The Bottom Line
Chocolate syrup is high in added sugars, with about 20-25 grams of sugar per serving. This accounts for up to the full daily recommendation for added sugars in one small serving.
The excess added sugars in chocolate syrup provide empty calories and increase risk of obesity, diabetes, heart disease, and other health conditions.
However, chocolate syrup can be incorporated into an overall healthy diet in moderation. Focusing on whole foods for nutrition and limiting chocolate syrup to occasional small servings is a balanced approach.
Making your own chocolate sauce with natural sweeteners or opting for sugar-free versions are ways to satisfy a sweet tooth while reducing added sugar intake.
The key is being mindful of overall added sugar consumption from all sources, not just chocolate syrup, to keep intake within the recommended limits.
