Is Milo good for your health? The definitive nutritional breakdown

December 14, 2025 •

4 min read

While often marketed as a nutritious energy drink for active kids and adults, a viral video in 2018 alleged that Milo powder contains up to 40% sugar, leading many to question if Milo is good for your health. The answer is more nuanced than a simple 'yes' or 'no', requiring a closer look at its ingredients, preparation, and overall place in a balanced diet.

Quick Summary

An in-depth analysis of Milo's nutritional composition, balancing its fortified vitamins and minerals against its significant sugar content. The article explores preparation methods, dietary context, and compares it to other popular malted beverages for a complete overview.

Key Points

Milo contains beneficial nutrients: It is fortified with essential vitamins like B2, B6, C, and D, along with minerals such as calcium, iron, and phosphorus, which aid in energy release and bone health.
High sugar content is a key concern: A significant portion of Milo powder is sugar, and a single serving can be especially high if prepared with extra sugar or full-fat milk, contributing to weight gain.
Consumption should be in moderation: While not inherently 'bad,' Milo should be considered a treat or a component of an active person's diet, not a primary source of nutrition, due to its energy and sugar levels.
Healthier versions are available: Varieties like 'Less Sugar' and 'Plant Based' offer lower added sugar and dairy-free options for conscious consumers.
Not suitable for certain dietary needs: Milo is not gluten-free due to its malted barley content and is not vegan friendly in its traditional form because of milk solids.
Preparation method matters: Preparing Milo with skim milk or water and avoiding extra sugar significantly reduces its caloric and sugar density.

Milo's Nutritional Profile: What's Inside the Green Tin?

To understand if Milo is genuinely good for your health, one must move beyond the marketing slogans and analyze its core ingredients. Traditional Milo powder is primarily composed of malted barley, milk powder, sugar, and cocoa. It is also fortified with several essential vitamins and minerals.

The Health Benefits of Milo

When prepared correctly and consumed in moderation, Milo offers a range of nutrients that can be beneficial, particularly for active individuals. Its energy-providing components are based on the following:

Vitamins: Milo is typically fortified with B-vitamins (B2, B3, B6, B12), Vitamin C, and Vitamin D. These vitamins play a crucial role in converting food into energy and supporting overall health.
Minerals: Key minerals include iron, calcium, and phosphorus. Iron is vital for transporting oxygen in the blood, while calcium and phosphorus are essential for building and maintaining strong bones.
Protein: The milk solids contribute protein, a macronutrient necessary for muscle repair and growth, which is particularly beneficial after exercise.
Malt Extract: The malt extract provides carbohydrates for energy, giving Milo its distinct malty flavor.

The Health Concerns and Sugar Content

Despite the fortifications, the primary health concern surrounding Milo is its high sugar content, especially when prepared with additional sugar or full-cream milk. A significant portion of Milo powder is sugar, though Nestle notes that a lot of this comes from naturally occurring sugars in the milk powder and malt extract. The issue, as highlighted by health experts, is twofold: the amount of added sugar and how consumers typically prepare the drink.

High Added Sugar: While Nestlé clarifies that a standard serving of Milo powder (e.g., 20g in 200ml milk) has a more diluted sugar percentage, the powder itself is high in sugar. Many people use more than the recommended serving and add extra sugar or condensed milk, drastically increasing the sugar and calorie count.
Weight Gain: As with any high-calorie, high-sugar beverage, consuming Milo excessively can contribute to weight gain and obesity, particularly in children. Moderation is key to mitigating this risk.
Not Gluten-Free: Due to the barley malt extract, Milo is not suitable for individuals with celiac disease or gluten intolerance.

Optimizing Your Milo for Better Health

For those who enjoy the taste but want a healthier option, here are some tips for enjoying Milo more responsibly:

Use the Milo® Less Sugar or Milo® Plant Based variants, which are formulated with significantly less added sugar.
Prepare Milo with unsweetened, low-fat, or plant-based milk to reduce both fat and overall sugar content.
Do not add extra sugar. The powder already contains a combination of natural and added sugars.
Consider mixing Milo with healthier ingredients, such as blending with bananas or using raw cacao powder and a natural sweetener like maple syrup for a homemade version.

Milo vs. Other Popular Malted Drinks

To put Milo's nutritional profile into context, it's useful to compare it with other popular malted chocolate beverages. The following table compares a standard 30g serving of Milo powder to similar products like Horlicks and Ovaltine based on available nutritional data from different regions.


Nutrient (per 30g serving)	Milo	Horlicks	Ovaltine
Energy	~124 kcal	~111 kcal	~112 kcal
Protein	3.5g	2.8g	2.0g
Fat	3.0g	1.0g	0.9g
Carbohydrates	20.1g	22.1g	23.0g
Sugars	12.2g	13.4g	16.4g
Added Vitamins & Minerals	9	13	10

Note: Nutritional values can vary by country and formulation.

As the comparison shows, Milo is not inherently better or worse in all aspects. While it has slightly less sugar and more protein per serving than the other two in this specific comparison, brands constantly evolve their recipes, and regional differences are significant. Horlicks, for example, often contains more vitamins and minerals but sometimes has a higher sugar count depending on the version. Ultimately, your choice should be based on your specific dietary goals and ingredient preferences.

Conclusion: A Drink Best Enjoyed in Moderation

The question of "Is Milo good for your health?" has no simple answer. On one hand, it's a fortified beverage containing valuable nutrients like calcium, iron, and B vitamins that can support an active lifestyle. On the other hand, its high sugar content and the way it is often prepared can counteract these benefits and contribute to potential health issues like weight gain.

For those looking for a quick energy boost, especially after physical activity, Milo can be an acceptable option when consumed in moderation and prepared with low-fat milk and no added sugar. However, it should not replace a balanced diet rich in whole foods. A cup of Milo can be a nostalgic treat, but relying on it as a primary source of nutrition, especially for children, is ill-advised. For those concerned about sugar intake, exploring healthier, homemade alternatives or plant-based Milo variants is a smart move. When consumed responsibly, Milo can be part of a healthy diet, not a replacement for one.

For more information on balancing a healthy diet, visit the Harvard T.H. Chan School of Public Health Nutrition Source.

Alternatives for a Healthier Chocolate Fix

If you are looking for lower-sugar alternatives to Milo, consider exploring options that offer similar flavor profiles without the high sugar load.

Homemade Cacao Drink: Mix raw cacao powder with your choice of milk (dairy or plant-based) and sweeten naturally with a small amount of maple syrup, honey, or dates.
Ragi Cocoa Chill: A healthy option using roasted ragi flour and unsweetened cocoa powder with almond or oat milk.
Unsweetened Tigernut Milk: A non-dairy option that can be used as a base for a chocolate drink.

These alternatives provide the rich chocolatey taste with more control over the sugar and fat content, aligning better with long-term health goals. The key is to choose the option that best fits your nutritional needs and health priorities.

Frequently Asked Questions

Yes, Milo powder has a high sugar content, but the percentage is significantly lower per serving when prepared as recommended with milk or water. The final sugar count largely depends on how much powder is used and if extra sugar is added.

Yes, Milo contains a very small amount of naturally occurring caffeine from the cocoa, but it is significantly less than the amount found in a cup of coffee.

No, Milo is not gluten-free. It contains malted barley extract, which is a source of gluten, and is therefore unsuitable for people with celiac disease or gluten intolerance.

Milo is not ideal for weight loss due to its caloric and sugar content, which can contribute to weight gain if consumed excessively. Moderation is essential, and healthier, low-sugar alternatives might be a better choice.

Yes, Nestle offers Milo Plant Based Energy, which is a vegan-friendly option that uses plant-based ingredients instead of milk powder. It is produced in the same factory as regular Milo, so it may contain traces of milk.

According to Milo's guidelines, one 200mL glass of Milo and milk can provide a nutritional boost for active children as part of a balanced diet. However, health experts suggest limiting sweetened drinks, including Milo, to occasional treats.

Milo's nutritional value is comparable to other malted drinks, with slight variations in sugar, protein, and vitamin content depending on the specific product and region. The 'better' choice depends on individual taste preference and nutritional goals, but all should be consumed in moderation.