How Much Sugar Is In Milk? Chocolate, Whole, Skim and More

There are about 12 grams of natural sugar (lactose) in each 8-ounce glass of milk (cows milk), which is about the same amount of natural sugar you would find in an orange. Flavored milk options, like chocolate milk, do contain added sugar for flavor.

Exactly How Much Sugar Is in a Glass of Milk?

So Is the Natural Sugar in Milk Bad for You?

The sugar in milk, known as lactose, is not inherently bad for you. In fact, it provides a natural source of energy. When looking at your diet as a whole, it’s important to consider a food’s full nutrient package. Many foods with naturally occurring sugars, like milk or fruit, also offer nutritious vitamins, minerals, protein, fiber or bioactives that can benefit our health. So yes, while milk does have natural sugar, it also delivers 13 essential nutrients and 8 grams of high-quality protein in every 8-ounce glass. For most people, the benefits of milk outweigh any concerns about its natural sugar content. 

How Do I Know if The Sugar is Natural or Added?

Take a look at the nutrition facts label. It will show both total sugars (which includes the natural sugar) and added sugars. Added sugars are used to add flavor or enhance sweetness and should be limited to about 50 grams per day for most adults.