Remember that familiar green tin with the energetic athlete on it? For many of us, Milo wasn’t just a drink—it was part of growing up. The rich chocolate-malt aroma, that slightly grainy texture, the ritual of stirring it into warm milk before school.
Now you’re a parent yourself, standing in the supermarket aisle, wondering: Is Milo actually healthy, or did our parents unknowingly give us liquid candy for breakfast?
It’s a fair question. Nestlé has marketed Milo as a nutritious energy drink for over 90 years, positioning it as the perfect beverage for active kids and adults. The packaging highlights vitamins, minerals, and protein. Sports celebrities endorse it. It’s been trusted by generations.
But in an age where we’re more conscious about sugar intake and reading ingredient labels, Milo deserves a closer look.
The truth? Milo sits in that uncomfortable middle ground—it’s not the nutritional champion it claims to be, but it’s not exactly junk food either. It has genuine nutritional benefits, but also some serious drawbacks that might make you think twice about serving it daily.
In this honest review, I’ll break down everything you need to know about Milo—the good, the bad, and whether there are better alternatives for your family.
Important note: Milo’s formulation varies by country. This review is based on the standard Milo available globally (data from Nestlé’s official website). Your local version might differ slightly.
What Exactly Is in That Green Tin?
Before we judge whether Milo is healthy, let’s understand what you’re actually mixing into your milk.
Main Ingredients:
Malt extract – Made from sprouted and dried barley (a whole grain). This gives Milo its distinctive malty flavor and provides complex carbohydrates, B vitamins, and minerals. It’s actually one of the more nutritious components.
Cocoa powder – Real cocoa from roasted cocoa beans. Contains antioxidants and flavonoids that are genuinely good for you. This is what gives Milo that chocolate taste kids love.
Skim milk powder – Dehydrated milk with fat removed. Adds protein and calcium to the mix. A solid nutritional contributor.
Sugar – Here’s where things get tricky. Regular table sugar is one of the primary ingredients (more on this massive issue later).
Palm oil – A cheap vegetable oil with environmental and health concerns we’ll discuss.
Glucose syrup – Another form of sugar, basically.
Maltodextrin – A processed carbohydrate with a very high glycemic index. Raises blood sugar quickly.
Vitamins and minerals – Added iron, calcium, vitamin D, B vitamins, vitamin C, and more. This fortification is what allows Milo to claim nutritional benefits.
The ingredient list reveals Milo’s split personality—some genuinely nutritious components mixed with concerning amounts of sugar and processed additives.
The Numbers Don’t Lie: Milo’s Nutritional Profile
Let’s look at what you get per 100g of Milo powder:
Macronutrients:
- Calories: 413
- Carbohydrates: 67.1g
- Sugar: 40.5g (the elephant in the room)
- Fat: 9.9g
- Protein: 11.7g
- Fiber: 4.5g
Micronutrients (the good stuff):
- Calcium: 520mg
- Iron: 11.5mg
- Phosphorus: 490mg
- Vitamin D: 5μg
- Vitamin C: 60mg
- Vitamin B2: 1.1mg
- Niacin (B3): 14.7mg
- Vitamin B6: 1.3mg
- Vitamin B12: 1.8μg
- Sodium: 150mg
What a Typical Serving Looks Like:
A standard serving is 30g (about 3 heaping tablespoons) mixed with 200ml milk.
Per 30g serving:
- Calories: 124
- Sugar: 12.2g (nearly 4 teaspoons!)
- Protein: 3.5g
- Calcium: 156mg (15% of daily needs)
- Iron: 3.4mg (39% for men, 23% for women)
- Vitamin D: 1.5μg (15% of daily needs)
Those micronutrient levels are actually impressive. But that sugar content? We need to talk about it.
The Good: What Milo Gets Right
Let’s give credit where it’s due. Milo does offer some genuine nutritional benefits.
1. Excellent Iron Content
With 3.4mg of iron per serving, Milo provides 39% of daily needs for men and 23% for women. For growing children and people at risk of iron deficiency (common in vegetarians and women), this is genuinely valuable.
Iron is crucial for healthy blood, energy levels, and cognitive function. Many people, especially children and teenage girls, struggle to get enough iron from their regular diet.
2. Bone-Building Nutrients
Milo delivers a solid combination for bone health:
- Calcium (156mg per serving): 15% of daily requirements
- Vitamin D (1.5μg per serving): 15% of daily needs
- Phosphorus (147mg per serving): Works with calcium for strong bones
The vitamin D is particularly noteworthy since it helps your body actually absorb the calcium. Many fortified drinks skip this crucial partnership.
3. B Vitamin Complex
Milo contains four important B vitamins at 20-30% of daily values:
- B2 (Riboflavin): Energy metabolism, healthy skin
- B3 (Niacin): Brain function, energy production
- B6: Immune function, mood regulation
- B12: Nerve health, red blood cell formation
These vitamins are often deficient in vegetarian diets, making Milo a convenient source.
4. Real Cocoa Antioxidants
The cocoa powder provides flavonoids and antioxidants that offer legitimate health benefits—improved heart health, better blood flow, and anti-inflammatory properties. Of course, you’d get the same benefits from unsweetened cocoa powder without the sugar bomb.
The Bad: Where Milo Falls Short
Now for the uncomfortable truths that Nestlé’s marketing doesn’t emphasize.
1. The Sugar Crisis
This is the deal-breaker for most nutritionists. With 40.5g of sugar per 100g, Milo is essentially 40% sugar. That single 30g serving contains 12.2g of sugar—nearly 4 teaspoons.
Put this in perspective:
- A can of Coca-Cola (330ml) has about 35g sugar
- 30g of Milo has 12.2g sugar
- Per gram, Milo has 4 times more sugar than Coke
For children, health organizations recommend limiting added sugar to 24g per day. One glass of Milo takes up half that limit—and that’s before accounting for sugar in other foods they’ll eat throughout the day.
The health implications of this much sugar:
- Weight gain and childhood obesity
- Increased risk of type 2 diabetes
- Tooth decay and cavities
- Energy crashes after initial spike
- Development of sugar dependence and cravings
Here’s the cruel irony: despite Milo’s calcium content being good for bones, research shows that high sugar intake actually interferes with calcium absorption and contributes to lower bone density and increased fracture risk. The sugar essentially cancels out the bone-building benefits.
2. Maltodextrin: The Hidden Blood Sugar Spike
Beyond regular sugar, Milo contains maltodextrin—a highly processed carbohydrate with a glycemic index of 106-136 (higher than pure glucose at 100!).
This means maltodextrin spikes blood sugar even faster than table sugar. For people with diabetes or insulin resistance, this is terrible news.
Additional maltodextrin concerns:
- Some studies suggest it may reduce beneficial gut bacteria
- Can increase harmful bacteria in the digestive system
- May cause bloating, gas, and digestive discomfort in sensitive individuals
While maltodextrin is considered “generally safe” by food authorities, consuming it regularly in multiple processed foods (which most people do) means the effects accumulate.
3. Palm Oil Problems
Milo uses palm oil, which raises both health and environmental red flags.
Health concerns:
- High in saturated fat (can raise LDL “bad” cholesterol)
- Increases heart disease risk when consumed regularly
- Less healthy than oils like olive or canola oil
Environmental concerns:
- Palm oil cultivation is a major driver of deforestation
- Destroys habitats for endangered species (orangutans, tigers)
- Contributes to climate change
Nestlé could easily use healthier, more sustainable oils, but palm oil is cheap. That’s the unfortunate reality.
4. Not Suitable for Diabetics
Between the high sugar content (12.2g per serving) and the maltodextrin with its sky-high glycemic index, Milo is a poor choice for anyone managing blood sugar issues.
Even for people without diabetes, regularly spiking blood sugar can lead to insulin resistance over time—essentially training your body toward developing type 2 diabetes.
Is Milo Good for Weight Loss? (Short Answer: No)
If you’re trying to lose weight, Milo isn’t helping your cause.
Why it works against weight loss:
- 124 calories per serving (before adding milk)
- High sugar causes insulin spikes that promote fat storage
- Blood sugar crash leads to more cravings
- Liquid calories don’t satisfy hunger like solid food
- Easy to overconsume (who stops at exactly 30g?)
That said, if you’re managing your overall calorie intake and burning more than you consume, having Milo occasionally won’t ruin your progress. But making it a daily habit? That’s adding 868 calories per week (124 × 7) for minimal satiety and lots of sugar.
How Does Milo Compare to Competitors?
Let’s see how Milo stacks up against other popular health drinks:
| Nutrient | Milo | Horlicks | Complan |
|---|---|---|---|
| Calories | 413 | 377 | 419 |
| Sugar | 40.5g | 13.5g | 21.8g |
| Fat | 9.9g | 2g | 11g |
| Protein | 11.7g | 11g | 18g |
| Calcium | 520mg | 741mg | 800mg |
| Iron | 11.5mg | 26mg | 13.5mg |
Per 100g serving
The verdict is clear: Milo has the highest sugar content by far—triple that of Horlicks and nearly double that of Complan.
Meanwhile, competitors offer:
- Higher calcium (Horlicks and Complan)
- Higher iron (Horlicks)
- More protein (Complan)
- Lower fat (Horlicks)
From a pure nutritional standpoint, Milo is the weakest performer in its category. The only area where it might win is taste—that distinctive chocolate-malt flavor keeps people coming back despite the nutritional shortcomings.
If you’re interested in comparing health drinks, check out Complan vs Horlicks or Bournvita vs Horlicks.
Can Kids Drink Milo Daily? The Honest Parent Talk
This is the question that probably brought you here. Your kids love Milo. Maybe you grew up drinking it. But should you be serving it every morning?
My honest answer: Daily consumption isn’t ideal, but occasional enjoyment is fine.
Here’s a practical framework:
If your child drinks Milo daily:
- They’re consuming 85g sugar per week just from breakfast drinks
- That’s half their recommended weekly sugar intake from one source
- Risk of weight gain, cavities, and sugar dependence increases
- Consider switching to healthier alternatives most days
If your child has Milo 2-3 times per week:
- Much more reasonable and manageable
- Treat it as an occasional indulgence, not a daily necessity
- Balance it with nutritious meals throughout the day
- This approach lets them enjoy it without serious health concerns
If your child is underweight or a picky eater:
- Milo can actually help add calories and nutrients
- The fortified vitamins and minerals have real value
- Sometimes getting kids to consume anything nutritious is a win
- Work with a pediatrician on overall nutrition strategy
Age considerations:
- Nestlé recommends Milo for ages 6 and up
- Younger children (under 6) have lower sugar tolerance
- Teenagers can handle it better but watch for daily habits forming
Healthier Alternatives to Milo
If you’re looking to reduce sugar while maintaining some nutritional benefits, consider these options:
1. Homemade “Healthier Milo”
- Unsweetened cocoa powder (1 tbsp)
- Malt extract (1 tsp)
- Honey or dates for sweetness (1 tsp)
- Mix with warm milk
- You control the sugar and skip the additives
2. Plain Horlicks
- 13.5g sugar per 100g (3x less than Milo)
- Higher calcium and iron
- Similar malt flavor
- Less chocolate taste, but healthier profile
3. Complan
- More protein (18g vs 11.7g)
- Less sugar (21.8g vs 40.5g)
- Better for growth and muscle development
- Recommended for recovery and building strength
4. Plain Milk + Cocoa
- 200ml milk + 1 tbsp unsweetened cocoa
- Add a tiny bit of honey if needed
- Maximum nutrition, minimal sugar
- Costs less too
5. Smoothies
- Banana + milk + cocoa powder + dates
- Natural sweetness, real fruit fiber
- More filling than Milo
- Kids can help make them (fun factor!)
Frequently Asked Questions About Milo
Does Milo have caffeine?
Milo contains minimal caffeine from the cocoa—about 0.01-0.02g per 100g serving. This is negligible compared to coffee or tea. It won’t keep your kids awake, but it’s worth knowing if they’re extremely caffeine-sensitive.
Is Milo good for diabetics?
No. With 12.2g sugar per serving plus maltodextrin (very high GI), Milo will spike blood sugar significantly. Diabetics should avoid it or consume only tiny amounts very occasionally with medical guidance.
How many calories are in Milo?
100g of Milo powder contains 413 calories. A standard 30g serving has 124 calories (before adding milk). With 200ml whole milk, you’re looking at around 250-270 calories total per glass.
How much Milo should you drink in a day?
Nestlé’s official recommendation is 30g per day maximum. Given the sugar content, even this might be too much for daily consumption. 2-3 times per week is more reasonable from a health perspective.
What age can kids start drinking Milo?
Nestlé recommends Milo for children 6 years and older. Younger kids have lower sugar tolerance and developing systems. If you do give it to younger children, use smaller portions.
Is it good to drink Milo for breakfast?
Not ideal as a daily breakfast staple due to the sugar spike and crash cycle. If you choose to serve Milo for breakfast, pair it with protein and fiber (eggs, whole grain toast, fruit) to slow sugar absorption and provide sustained energy.
Is Milo better than Bournvita or Boost?
Nutritionally, Milo performs similarly to Bournvita and Boost—all have high sugar content. Check out comparisons like Bournvita vs Boost for detailed breakdowns. Horlicks and Complan are generally healthier choices.
The Final Verdict: Should You Drink Milo?
After looking at all the evidence, here’s my honest assessment:
Is Milo healthy? No, not really—especially not for daily consumption.
The combination of extremely high sugar content (40.5g per 100g), maltodextrin, and palm oil overshadows the legitimate nutritional benefits from vitamins, minerals, and protein.
However, Milo isn’t poison either. It occupies that middle ground between nutritious and junk food.
My practical recommendation:
✅ Occasional treat (2-3 times per week): Perfectly fine. Kids can enjoy it without significant health harm.
❌ Daily breakfast ritual: Not recommended. The sugar load is too high for regular consumption, especially for children.
✅ For underweight kids or picky eaters: Can be useful to add calories and nutrients when getting them to eat anything is challenging.
❌ For diabetics or people watching blood sugar: Avoid completely or consult your doctor first.
✅ For active athletes needing quick energy: The carbs and sugar can provide a fast energy boost pre/post-workout.
The bottom line: Milo was created in a different era when we didn’t understand the health impacts of high sugar consumption. While it has some nutritional value, there are much better options available today that deliver vitamins and minerals without the sugar bomb.
If your family loves Milo, you don’t need to ban it completely. Just demote it from daily staple to occasional treat, and you’ll avoid most of the health concerns while still enjoying that nostalgic chocolate-malt flavor.
Take Action: Making Healthier Drink Choices
Ready to make better beverage decisions for your family? Here’s what to do:
- Audit current consumption – How often is Milo (or similar drinks) served in your home?
- Gradually reduce frequency – If it’s daily, start with every other day
- Try healthier alternatives – Experiment with the options listed above
- Read labels on everything – Apply this same scrutiny to all packaged drinks
- Make it special, not routine – Transform Milo from daily habit to weekend treat
Small changes compound over time. Your kids might protest initially, but taste preferences adapt quickly, especially in children.
What’s your take on Milo? Do you still give it to your kids, or have you switched to healthier alternatives? Share your experience in the comments!
