That festive mug of hot chocolate may be worse for you than it seems. With 20–60 grams of sugar, experts warn the treat contains more than twice the amount of sugar than a candy bar, outweighing the calcium benefits of the milk. A cup of skimmed milk has 300 mg of calcium, while hot chocolate offers about 262.5 mg, and whipped cream just 3 mg. Toppings like whipped cream, sprinkles, powdered chocolate, and sugar can easily double the usual sugar content. Milk itself adds 12 grams. All that sugar can contribute to weight gain, high blood sugar and blood pressure, and chronic inflammation linked to heart disease, cancer and diabetes. “Traditional hot chocolate can deliver calcium and protein from milk… but the benefits can be outweighed if it's loaded with sugar or whipped cream,” Dr. Pamela Mehta told Parade.  Research shows chocolate can lower bone density in postmenopausal women and interfere with calcium absorption. The sugar content of chocolate varies, as white chocolate has up to 65 g, milk up to 60 g, and dark around 30g.  Dark chocolate is considered healthier due to its lower sugar content and the presence of beneficial minerals like magnesium, phosphorus, and anti-inflammatory flavonoids. To make hot chocolate healthier, choose ingredients such as dark chocolate and low-sugar sweeteners, or avoid powdered mixes entirely.