CaffeineIQ

How much caffeine is in chocolate milk?

Chocolate milk has only a trace of caffeine: about 2.5 mg in an 8 fl oz cup.

That's a small fraction of a cup of brewed coffee, far too little to matter at bedtime for almost anyone.

Source: USDA FoodData Central · checked 10 Nov 2026

What to drink instead in the evening

At 2.5 mg, chocolate milk adds almost nothing to your bedtime number, even late in the evening. Other choices with no caffeine or only a trace:

Low but not zero: Decaf Tea (5 mg), GT's Synergy Kombucha (6 mg), Decaf Coffee (8 mg), AriZona Green Tea (9 mg).

Planning a coffee instead? When to stop drinking coffee works out the latest time for your bedtime.

How it compares

More caffeine

FAQ

Is chocolate milk caffeine-free?

Not quite: USDA FoodData Central lists about 2.5 mg in 8 fl oz cup, a trace compared with the 95 mg in a cup of brewed coffee.

Can I have chocolate milk before bed?

Yes, for almost everyone. 2.5 mg is far below the 50 mg most people sleep fine with, even right before bed.

How does chocolate milk compare with a cup of coffee?

An 8 fl oz cup of coffee has 95 mg of caffeine; Chocolate Milk has about 2.5 mg.

Which foods have the most caffeine?

Of the foods we track, Chocolate-Covered Coffee Beans has the most at 336 mg (28 pieces (40 g), dark chocolate), then Unsweetened Cocoa Powder at 198 mg (1 cup (86 g)).

Method and limits

The caffeine figure comes from USDA FoodData Central; recipes, brewing and batches vary, so a real serving can differ. Bedtime numbers elsewhere on this site use a standard one-compartment model with an average 5-hour half-life and a sleep-friendly line of 50 mg; your own body may clear caffeine faster or slower. How it works has the details.

These are estimates for information, not medical advice.

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