We have all once tasted the chocolatey flavour of Milo and have been told that Milo is good for us as it gives you energy and nutrients. However, is that true?

Before we dive into the truth aboutMilo. I would like to list out some facts about our body. Our body, like a machine, needs energy to function. We get this energy from food we consume. Different foods provide different energy levels and different types of energy.

We derive our energy from nutrients such as complex carbohydrates and simple carbohydrates. Simple carbohydrates (found in sweets, white bread, pastries) are substances that are broken down into glucose (sugar) to be used for energy. On the other hand, complex carbohydrates (found in whole grains, potatoes, and brown rice) are broken down into simple carbohydrates and then to glucose (sugar) before being converted into energy. Complex carbohydrates offer our body the chance to have stable energy levels, whereas simple carbohydrates are burned quickly, giving us a quick boost and then a crash. 

So, this is a basic understanding of how we get our energy from carbohydrates. So, with this knowledge, let’s look at what Milo contains.

As we can see, in 1 serving of milo (28 grams), we have 12 grams of sugar and 8 grams of carbohydrates (it is not stated if they are simple or complex carbohydrates). So, we are consuming 3 teaspoons of sugar in each per serving of Milo, even more if you add sugar to taste!

Now even though it is fortified with vitamins and minerals, are the amount of vitamins and minerals enough to justify the sugar intake? Can you get these vitamins and minerals elsewhere without the sugar? The answer is yes. Eating a diet composed of whole grains, fresh fuits and vegetables, low fat dairy and lean protein will offer you all the nutrition your body needs without all of the processed junk and sugar that is found in products like Milo.

The label on Milo is confusing. We are led into thinking we are consuming more vitamins and minerals but the real issue is the amount of sugar these are combined with, and this sugar converts to fat if not used (metabolised). Ultimately, this is a nightmare if you are trying to lose weight!

So, if you choose to drink Milo, I recommend you take it from the ‘tin’ as opposed to the ‘3 in 1’ packets.

Comparing Milo from the ‘tin’ that contains 12 grams sugar, to ‘3 in 1’ Milo contains 13.8 grams. That is 15% higher. Why is this so? For ‘3 in 1’ packets, it is been assumed that consumers want to have it sweeter.

So, what could be a good alternative to a Milo breakfast? For starters, if you like the taste of  chocolate, you can try to add coco powder and a drop of stevia or honey to warm skimmed milk or water and slowly decrease your consumption over time. 


Javius is currently aspiring to develop and deliver “person-centered” programs to support individuals in the community at large. He completed his Psychology Degree and is cultivating practical work experience to complete his Master’s Degree.