Is Ovaltine Healthy or Just Candy in Disguise?

Children worldwide are familiar with the taste of Ovaltine. This popular malted milk drink mix has been around since the early 1900s and remains popular. But does it really live up to the claims? Is Ovaltine healthy for toddlers, or is it just candy in disguise?

Well, Ovaltine is a source of sugars but also provides good servings of vitamin A and zinc, among other vital nutrients like sleep-boosting magnesium. Its health impact also depends on what type of milk or milk drink you mix it with.

What Is Ovaltine?

Ovaltine is a malt mix for preparing hot or cold beverages. The original formula used milk, eggs, malt, and cocoa.

Its manufacturers have made several other versions over the years, including Ovaltine Classic Malt, Rich Chocolate Mix, and Chocolate Malt Mix. Customers can also purchase egg-free Ovaltine in the U.K. and India.

The manufacturers market this popular beverage as a source of vitamins and minerals. It contains no artificial sweeteners, and you can consume it before bedtime without affecting your sleep. Ovaltine may be a helpful natural sleep aid for children due to its magnesium content.

Making sure you have enough magnesium may help you get good-quality sleep. According to a study published in 2023, good magnesium status had links to reduced reports of daytime sleepiness and snoring, as well as longer sleep.

Ovaltine Nutrition Facts

Ovaltine is promoted as a healthy beverage for people of all ages. Low in calories and fat, this drink fits into most diets and provides essential nutrients that support overall health. Its nutritional value, though, depends on what you mix it with.

According to the U.S. Department of Agriculture, one 4-tablespoon (21-gram) serving of Ovaltine Chocolate Malt Mix provides:

Ovaltine Classic Malt provides:

The Chocolate flavor provides 1.9 extra grams of sugar but 0.1 fewer grams of carbs compared to the Classic flavor. However, the Classic flavor provides 23 g more sodium than the Chocolate Ovaltine.

Adding milk will increase protein. One cup (245 g) of low-fat milk, for example, provides the following:

• 105 calories
• 12.2 g carbs
• 2.38 g fat
• 8.53 g protein

You can also mix Ovaltine with almond, soy, or coconut milk to increase its nutritional value. Use it in homemade milkshakes, banana smoothies, sugar-free cookies for extra flavor, brownies, walnut bread, yogurt, and pancakes for extra flavor.

Read more: Which Type of Milk (or Nondairy Milk) Is Best? The Pros and Cons of 9 Types

Is Ovaltine Good for You?

This beverage provides a balanced mix of vitamins and minerals. Zinc, for example, regulates hundreds of enzymes in the human body. It fights oxidative stress, supports immune function, and protects against age-related neurodegenerative disorders.

According to StatPearls, about 17.3 percent of people worldwide are at risk of not getting enough zinc in their diets. By providing 26 percent of the daily value of zinc, drinking a beverage like Ovaltine may help prevent zinc deficiency.

Ovaltine is also an adequate source of calcium and vitamin D. These nutrients work together to keep your bones strong. Vitamin A, vitamin C, and vitamin E help counter oxidative damage, support bone health, and slow down the effects of aging.

The downside is that it contains added sugars. The American Heart Association recommends that women and children limit their daily intake of added sugar to 25 grams (6 tsp or 100 calories’ worth). If you're a man, try not to exceed 36 grams of sugar per day (9 tsp or 150 calories’ worth).

Consuming too much added sugar increases your risk of diabetes, weight gain, insulin resistance, heart disease, and metabolic syndrome.

Drinking a cup or two of Ovaltine now and then is unlikely to cause harm. However, if you have overweight or diabetes, better options are available.

Try mixing raw cacao and stevia with low-fat milk or hot water to make your own chocolate drink. You can add vanilla, cinnamon, citrus extract, or a pinch of nutmeg to enhance its flavor.