Hot chocolate is a popular winter drink that many people enjoy as a special treat. But is this cozy beverage actually high in carbs, and should you limit your intake if you’re watching your carbohydrate consumption?
In short, traditional hot chocolate made with milk and chocolate syrup does contain a significant amount of carbs. An 8-ounce cup can have around 30-60 grams of carbs depending on factors like the type of milk, amount of chocolate syrup, and any added sweeteners. However, there are lower carb options using unsweetened cocoa powder, non-dairy milk, and zero-calorie sweeteners that cut the carb count down to around 5-15 grams per serving.
Calories and Macros in Hot Chocolate
First, let’s look at the calorie and macronutrient breakdown of a typical cup of hot chocolate:
| Serving Size | 8 oz (240ml) |
|---|---|
| Calories | 180 |
| Total Fat | 4g |
| Saturated Fat | 2.5g |
| Cholesterol | 10mg |
| Sodium | 130mg |
| Total Carbohydrate | 33g |
| Dietary Fiber | 1g |
| Total Sugars | 31g |
| Protein | 8g |
As you can see, a typical hot chocolate is high in carbohydrates, with around 33g per 8 ounce serving. It also contains a significant amount of sugar at 31g.
Factors Affecting Carb Count
There are several factors that influence the carbohydrate content in hot chocolate:
Type of Chocolate
The type of chocolate product used makes a big difference:
- Cocoa powder – Unsweetened cocoa powder contains minimal carbs, around 3g per tablespoon. Cocoa is mostly fiber and contains no sugar.
- Chocolate syrup – Premade syrups like Hershey’s contain around 24g carbs and 21g sugar per 2 tablespoon serving. Sweetened condensed milk also provides added sugar.
- Chocolate bars – Dark chocolate has less sugar than milk chocolate and white chocolate. Grated dark chocolate or chocolate chips can provide rich chocolate flavor with fewer carbs if sparingly used.
Type of Milk
The carb content varies based on the milk used:
- Whole milk – About 12g carbs per cup, from naturally occurring milk sugar (lactose)
- 2% reduced fat milk – About 12g carbs per cup
- Skim milk – About 12g carbs per cup
- Non-dairy milk – Unsweetened almond, coconut, soy contain 0-4g carbs per cup
Sweeteners
Added sugars also boost the carb content:
- White sugar – 4g carbs per teaspoon
- Brown sugar – 4g carbs per teaspoon
- Honey – 17g carbs per tablespoon
- Maple syrup – 13g carbs per tablespoon
- Artificial sweeteners – 0g carbs for sucralose, aspartame, stevia
Toppings
Whipped cream, chocolate shavings, crushed candy canes and other toppings add more carbs:
- Whipped cream – 1g carbs per tablespoon
- Chocolate chips – 13g carbs per ounce
- Crushed peppermint candy – 21g carbs per ounce
How to Make Low Carb Hot Chocolate
If you’re limiting carbs or sugar for health or weight loss reasons, don’t worry – you can still enjoy hot chocolate! Here are some tips for making low carb hot chocolate at home:
Use Cocoa Powder and Unsweetened Milk
Mix unsweetened cocoa powder with hot water or unsweetened almond milk. Start with 1-2 tablespoons cocoa powder for an 8 ounce cup. Top with whipped cream if desired.
Add Sweetener
To add sweetness, use a zero or low calorie sweetener like stevia, monk fruit or erythritol. Limit to a few drops or 1-2 packets at most.
Use Sugar-Free Syrup
Look for sugar-free chocolate syrups made with artificial sweeteners. Use sparingly and count the carbs, as some may have maltitol syrup as a sweetener.
Make it With Dark Chocolate
Melt a small amount of 85-90% dark chocolate chips in heated milk or cream. Avoid using regular or milk chocolate as it’s too high in sugar.
Top with Low Carb Whipped Cream
Homemade whipped cream sweetened with vanilla and powdered erythritol tastes delicious on low carb hot chocolate. Or opt for heavy whipping cream on its own.
Nutrition Facts for Popular Hot Chocolate Brands
To see how traditional prepared hot chocolate and mixes compare, here’s the carb count for some popular supermarket brands (based on 8 ounce serving):
| Hot Chocolate Brand | Total Carbohydrate |
|---|---|
| Swiss Miss Milk Chocolate Sensible Sweets | 15g |
| Swiss Miss Marshmallow Lovers | 26g |
| Nestle Hot Cocoa Rich Chocolate | 34g |
| Carnation Hot Cocoa Classic | 40g |
| Starbucks Peppermint Hot Chocolate | 59g |
| Starbucks Salted Caramel Hot Chocolate | 48g |
As you can see, traditional powdered mixes and premade drinks from coffee shops tend to be very high in carbohydrates, ranging from 15-60g per serving depending on the brand. Flavored varieties with syrups or toppings add even more carbs on top of the base chocolate mix.
Low Carb Hot Chocolate Brands
Here are some low carb hot chocolate mixes with about 5-10g net carbs per serving:
- ChocZero Syrups – 5g net carbs
- Lakanto Monkfruit Sweetener – 8g net carbs
- Skinny Syrups – 0g net carbs
- Jordan’s Skinny Mixes – 1g net carbs
- Diet Swiss Miss – 9g net carbs
- Atkins Chocolate Cocoa – 1g net carbs
These products are sweetened with a blend of artificial sweeteners like sucralose and stevia instead of sugar. They may also use sugar alcohols like erythritol which don’t count as net carbs on low carb diets.
Ways to Reduce Carbs in Hot Chocolate
If you don’t have any specific low carb cocoa mixes on hand, try these easy swaps to reduce the carbs in homemade hot chocolate:
- Use unsweetened cocoa powder and stevia instead of sugary syrups or chocolate bars.
- Replace milk with unsweetened almond or coconut milk.
- Use a pinch of cornstarch instead of sugar to slightly thicken the drink.
- Top with just a drizzle of sugar-free chocolate syrup instead of generously drizzling full-sugar syrup.
- Garnish with a light sprinkle of cinnamon instead of chocolate chips or crushed peppermint.
Even just using cocoa powder with a teaspoon of sugar and a splash of 2% milk can make a decent lower carb hot chocolate at only around 7 grams of carbs.
Keto-Friendly Hot Chocolate Recipe
This delicious keto hot chocolate has only 3g net carbs and 137 calories per serving. It’s sweetened with stevia and thickened with coconut milk.
Ingredients:
- 3 tablespoons unsweetened cocoa powder
- 1 cup coconut milk
- 1 cup water
- 1/4 teaspoon stevia glycerite
- 1/4 teaspoon vanilla extract
- Pinch of sea salt
Instructions:
- Whisk together cocoa powder and coconut milk in a small saucepan until smooth.
- Heat over medium, stirring frequently, until steaming and slightly thickened, about 5 minutes.
- Remove from heat and stir in water, stevia, vanilla and salt.
- Froth with a milk frother or blender for a luxurious foam topping if desired.
This makes 2 servings at only 3g net carbs and 137 calories each. Top with homemade whipped cream for added richness and fat content if needed.
Is Hot Chocolate Keto-Friendly?
Traditional full-sugar hot chocolate is too high in carbs to fit into a keto diet, which limits carbs to 20-50g per day. However, keto-friendly versions can be made at home using very low carb ingredients:
- Unsweetened cocoa powder
- Non-dairy milk like coconut or almond milk
- Sugar-free sweeteners like stevia, monk fruit or erythritol
- Full-fat coconut milk or heavy cream for richness
Low carb hot chocolate generally contains 3-10g net carbs per serving. When combined with whipped cream, it can be a nice occasional treat on keto. Just be sure to account for the carbs and limit servings.
Is Hot Chocolate Good for Weight Loss?
Traditional full-sugar hot chocolate is high in both carbs and calories, so frequent hot chocolate indulgences are not the best choice when trying to lose weight. However, low carb or “light” versions can be worked into a healthy weight loss diet in moderation. Here are some tips:
- Opt for sugar-free low carb cocoa mixes under 10g net carbs per serving
- Stick to a single serving size instead of multiple large mugs
- Use non-fat or low-fat dairy instead of heavy cream or whole milk to limit calories
- Avoid adding extra toppings like whipped cream, chocolate drizzle or marshmallows
- Drink plenty of water to stay hydrated without excess calories
- Enjoy hot chocolate occasionally as a treat, not daily
An 8 ounce serving of low carb hot chocolate generally ranges from 60-120 calories, so it can be budgeted into your daily calorie intake for weight loss if consumed in moderation. Just beware of higher calorie toppings and multiple servings!
Healthier Low Carb Hot Chocolate
To lighten up traditional hot chocolate into a healthier low carb and low calorie option:
- Use 2 tablespoons unsweetened cocoa powder mixed into warm nonfat milk or unsweetened almond milk
- Sweeten with a calorie-free sweetener like stevia to taste
- For a smooth, creamy texture, blend in a spoonful of powdered peanut butter
- Top with a spritz of whipped cream cheese instead of sugary whipped cream
- Garnish with cinnamon, nutmeg or cayenne pepper instead of chocolate chips
This healthy homemade hot chocolate contains minimal carbs, calories, and fat. Yet it’s still deliciously rich and chocolatey!
The Bottom Line
Traditional styles of hot chocolate are high in both carbs and calories, with around 30-60g carbs per typical 8 ounce serving. However, lower carb versions can be made at home using unsweetened cocoa powder, non-dairy milk, zero calorie sweeteners, and small amounts of dark chocolate. When consumed occasionally and carefully accounted for, low carb hot chocolate can be enjoyed guilt-free even on weight loss, diabetic, or keto diets.
