How many calories are in 2 tablespoons of Milo powder?

December 15, 2025 •

3 min read

According to official Milo nutritional data, a standard 20-gram serving, which equates to about 2 tablespoons, contains approximately 80 calories. This beloved chocolate malt powder is a staple in many households, and understanding its calorie content is a key step toward mindful consumption.

Quick Summary

This guide breaks down the calorie and nutritional profile of a standard 2-tablespoon serving of Milo powder. It clarifies the impact of adding milk versus water and offers tips for incorporating this beverage into a balanced diet. We also compare Milo's nutritional values to other popular chocolate malt drinks.

Key Points

Serving Size Calories: A standard 2-tablespoon (20g) serving of Milo powder contains around 80 calories.
Milk vs. Water Impact: Mixing Milo with milk significantly increases the total calories; a drink with skim milk is about 150 kcal, while with water, it remains 80 kcal.
Mindful Sugar Content: The sugar in Milo comes from both natural and added sources, so it should be consumed in moderation, particularly when paired with milk.
Nutrient-Rich: Despite its sugar content, Milo is fortified with essential vitamins and minerals, including calcium, iron, and B vitamins, which support energy release and bone health.
Serving Accuracy: Using a kitchen scale to measure the recommended 20-gram serving ensures accuracy, as 'tablespoon' measurements can be inconsistent.
Healthy Consumption Tips: To reduce calories, use less powder, opt for water or low-fat milk, and avoid adding extra sugar.

Understanding the Calorie Count of Milo Powder

For many, Milo is a nostalgic, delicious, and energizing beverage. However, knowing the precise nutritional information is crucial for those monitoring their calorie intake. While serving sizes can vary by region, the Australian and New Zealand standard provides a clear benchmark: a 20-gram serving, often measured as two tablespoons, contains around 80 calories.

It's important to note that a tablespoon measurement can be imprecise. A 'heaped' tablespoon, for example, could contain more powder and, therefore, more calories. For accurate tracking, especially for specific dietary plans, using a kitchen scale to measure the 20-gram serving is the most reliable method. The core ingredients—malted barley, milk powder, sugar, and cocoa—contribute to this total.

Factors Influencing Your Milo's Total Calories

The final calorie count of your Milo drink is determined by how you prepare it. Adding ingredients like milk, extra sugar, or sweetened condensed milk significantly increases the total energy. The type of milk used also plays a major role.

Skim Milk: Pairing 2 tablespoons (20g) of Milo powder with 200ml of skim milk typically results in a drink of about 150 calories.
Reduced-Fat Milk: Using reduced-fat milk (200ml) can bring the total closer to 180 calories.
Water: For the lowest calorie option, mixing the Milo powder with water keeps the total at around 80 calories, with no added calories from milk.

The Nutritional Profile of a 20g Milo Serving

Beyond just calories, a standard 20-gram serving provides a range of macronutrients. Here is a breakdown based on typical nutritional data:

Carbohydrates: Approximately 11.9 grams, primarily from malted barley and added sugars.
Sugars: Around 8.8 grams, which is a combination of added sugars (sucrose) and naturally occurring sugars (maltose from barley and lactose from milk powder).
Protein: Roughly 2.5 grams.
Fat: About 1.9 grams, with some of this being saturated fat.

Milo vs. Other Chocolate Malt Drinks: A Comparison

When considering a morning or afternoon beverage, it's helpful to compare Milo with similar products. The calorie and sugar content can vary significantly, depending on the brand and formulation.


Drink (2 tablespoons powder)	Estimated Calories	Estimated Sugar Content	Key Difference
Milo Powder (20g)	80 kcal	8.8g	Signature malty flavor and fortified with vitamins.
Hot Chocolate Powder	Varies (e.g., 80-100 kcal)	Higher added sugar content	Less complex flavor, often contains fewer added vitamins and minerals.
Ovaltine	Varies (e.g., ~100 kcal)	Similar sugar levels	Generally less malty and has a distinct flavor profile.
Bournvita	Varies (e.g., ~98 kcal)	Often higher sugar content	Varies by region, but frequently more focused on chocolate flavor.

Tips for a Healthier Milo Experience

If you are a fan of Milo but want to reduce its impact on your daily calorie and sugar intake, there are several simple strategies you can employ:

Reduce the Powder: Use less than the recommended two tablespoons of powder per serving.
Use Water Instead of Milk: For a much lower-calorie option, mix Milo with water. You can even use a small amount of low-fat milk for creaminess without a significant calorie increase.
Choose Lower-Calorie Milk: Opt for skim milk or unsweetened almond milk to save on calories and fat. Some regions also offer Milo versions with less added sugar.
Skip the Extra Sugar: Many people add extra sugar or condensed milk, which substantially increases the calorie count. The powder itself is already sweetened.
Balance with a Healthy Diet: Enjoy Milo as part of a balanced diet that includes plenty of fruits, vegetables, and whole grains. Paired with regular exercise, it can still fit into a healthy lifestyle.

Conclusion

In summary, 2 tablespoons of Milo powder contain approximately 80 calories. This can be easily managed within a balanced diet by being mindful of portion sizes and the accompanying liquid. The total calories can increase significantly when mixed with whole milk or extra sweeteners, so opting for a water-based preparation or a lower-fat milk is a smart choice for those watching their intake. Milo also offers essential nutrients like iron, calcium, and B vitamins, making it a good occasional treat when consumed in moderation.

Frequently Asked Questions

A standard serving (2 tablespoons/20g) of Milo powder mixed with 200ml of skim milk contains approximately 150 calories. Using reduced-fat milk increases this to around 180 calories.

A 20-gram serving of Milo powder contains about 8.8 grams of sugar. This includes both natural sugars from the ingredients and added sucrose.

While Milo contains sugar, its overall sugar content in a prepared drink depends largely on whether milk is used. When mixed with milk, the total sugar content increases, with a significant portion coming from the lactose in the milk.

Yes, you can include Milo in a balanced diet, but it's best to do so in moderation. For a healthier option, use less powder and mix it with water or low-fat milk instead of full-cream milk or condensed milk.

Yes, Milo provides energy primarily from its carbohydrate content, which includes malted barley and sugars. It also contains B vitamins, which assist with energy release from food.

Milo is often considered more nutrient-dense than traditional hot chocolate, as it is fortified with several vitamins and minerals like iron, calcium, and B vitamins. However, the calorie and sugar content can be comparable.

For the most accurate measurement, use a kitchen scale to weigh the powder. This is more precise than relying on tablespoon measurements, which can vary depending on how 'heaped' the spoon is.