Homemade Chocolate Milk with Cocoa Syrup
By Joe
Source: Serious Eats — Liz Gutman, Chocolate Milk from Scratch.
A chocolate milk from scratch recipe for 1 serving, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Mix. In a microwave-safe container, heat of the milk (1/4 cup) till steaming, around 15 seconds. Tip in the cocoa powder plus honey (or sugar) to the hot milk, plus mix vigorously till all the lumps are gone. Move the cocoa blend in your glass of choice, plus fill using the leftover cold milk. Enjoy!
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
EU nutrition claims
- Source of protein: 5.1 g protein per 100 kcal, about 21% of energy (needs ≥ 12%)
- Low salt: 0.15 g salt per 100 ml (limit ≤ 0.3 g)
Per 100 ml of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 169 ml a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Caffeine · Free sugars
- Per serving: about 7–15 mg caffeine (serving: 1 glass). Source: per serving 5 g cocoa × USDA FDC SR Legacy #169593 (cocoa powder, 230 mg/100 g) or #169594 (Dutch-processed cocoa, 78 mg/100 g), plus 3.75 g unsweetened chocolate × #167568 (80 mg/100 g); the lower figure is for Dutch-processed cocoa.
- Scaling: making more servings does not change the caffeine in each serving; what counts is how many servings you drink in a day. 1 serving: 7–15 mg · 2 servings: 14–30 mg · 3 servings: 21–45 mg · 4 servings: 28–60 mg.
- General guideline: EFSA Scientific Opinion on the safety of caffeine (2015): for healthy adults, up to 200 mg in a single dose and up to 400 mg per day do not raise safety concerns. 1 serving = 2–4 % of 400 mg. EFSA
2.5 g per serving
5 % of the 50 g daily maximum · 10 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 169 kcal |
| Protein | 8.7 g |
| Carbohydrate | 17.5 g |
| of which sugars | 14.7 g |
| of which free sugars | 2.5 g |
| Fat | 8.6 g |
| of which saturates | 5 g |
| Fibre | 2.2 g |
| Salt | 0.26 g |
Protein per 100 kcal
5.1 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
