Dark chocolate (70–85% cacao) scores 22/100, indicating it should be avoided as a regular food. Its high content of added sugar and saturated fat are the primary reasons for this low score.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Dark chocolate (70–85% cacao) contains 598 kcal per 100 g.
Dark chocolate (70–85% cacao) contains 7.8 g of protein per 100 g.
Dark chocolate (70–85% cacao) contains 10.9 g of fiber per 100 g.
Dark chocolate (70–85% cacao) contains 42.6 g of total fat per 100 g (24.5 g saturated).
Dark chocolate (70–85% cacao) contains 24.0 g of added sugar per 100 g.
Dark chocolate (70–85% cacao) provides 20 mg of sodium per 100 g.
Dark chocolate (70–85% cacao) provides 715 mg of potassium per 100 g.
Dark chocolate (70–85% cacao) provides 228 mg of magnesium per 100 g.
Dark chocolate (70–85% cacao) scores 22/100 on FoodScore (avoid).
Dark chocolate (70–85% cacao) is classified as NOVA 4 (ultra-processed food).
This dark chocolate scores 22/100, placing it in the 'Avoid' category.
A 100g serving contains 24g of added sugar, contributing significantly to its low score.
It provides 10.9g of fiber per 100g, which is a notable positive.
With 24.5g of saturated fat per 100g, this food is high in a type of fat dietary guidelines recommend limiting.
Classified as NOVA 4, it is an ultra-processed food.
Scores +7 points above the sweet category average (15/100 across 1084 foods).
Dark chocolate (70–85% cacao) receives a FoodScore of 22 out of 100, placing it in the 'Avoid' category. The primary drivers of this low score are significant penalties for its added sugar and saturated fat content. A 100g serving contains 24g of added sugar, which incurs a substantial -25 point penalty, reflecting dietary guidelines to minimize intake of added sugars. Similarly, its 24.5g of saturated fat leads to a -15 point penalty, as high consumption of saturated fat is associated with adverse health outcomes. Furthermore, its classification as a NOVA 4ultra-processed food results in an additional -10 point penalty, and a further -3 points for being a concentrated ultra-processed fat. On the positive side, it earns bonuses for its fiber content, providing 10.9g per 100g for a +12 point bonus. It also receives +3 points for its 7.8g of protein and +10 points for its micronutrient profile, including significant amounts of iron (66% DV), magnesium (54% DV), and zinc (30% DV). To achieve a higher score, this dark chocolate would need to have significantly less added sugar and saturated fat.
Health benefits
What the nutrients in dark chocolate (70–85% cacao) actually do for you, grounded in established dietary science.
Supports Bone Health
Dark chocolate contributes to bone health through its magnesium content. A 100g serving provides 228mg of magnesium, which is 54% of the Daily Value. Magnesium plays a crucial role in bone formation and maintaining bone density. It works in conjunction with calcium and vitamin D to support the structural integrity of bones. While not a primary source of calcium, the significant magnesium content makes it a notable contributor to overall skeletal well-being. However, it should be consumed in moderation due to other nutritional factors.
Contributes to Iron Intake
Dark chocolate is a notable source of iron, an essential mineral for oxygen transport and energy production. A 100g serving delivers 11.9mg of iron, which is 66% of the Daily Value. Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Adequate iron intake is vital for preventing iron-deficiency anemia, which can lead to fatigue and weakness. While a good source, the iron in dark chocolate is non-heme iron, which is less readily absorbed than heme iron found in animal products.
Provides Dietary Fiber
Dark chocolate (70–85% cacao) is a good source of dietary fiber, which is important for digestive health. A 100g serving contains 10.9g of fiber, contributing significantly to the recommended daily intake. Fiber helps maintain bowel regularity, can aid in satiety, and supports a healthy gut microbiome. Dietary guidelines emphasize increasing fiber intake for overall health benefits, including supporting healthy blood sugar levels and cholesterol. However, the benefits of this fiber should be weighed against the product's high added sugar and saturated fat content.
Source of Essential Minerals
Beyond iron and magnesium, dark chocolate provides other essential minerals vital for various bodily functions. A 100g serving offers 715mg of potassium (15% DV) and 3.3mg of zinc (30% DV). Potassium is crucial for maintaining fluid balance, nerve signals, and muscle contractions, while zinc is important for immune function, wound healing, and DNA synthesis. These minerals contribute to the overall nutritional profile, supporting numerous enzymatic reactions and physiological processes. Despite these micronutrient contributions, the overall nutritional balance of dark chocolate should be considered.
Dark chocolate (70–85% cacao) scores 22/100, indicating it should be avoided as a regular food. Its high content of added sugar and saturated fat are the primary reasons for this low score.
How to eat it
Dark chocolate (70–85% cacao) is typically enjoyed as a sweet treat or dessert in the US diet. It's often consumed on its own, used in baking, or melted for dipping. Due to its high calorie density and significant amounts of added sugar and saturated fat, it's best consumed in small portions and less frequently, rather than as a daily staple. Pairing it with fruits or nuts can enhance the overall nutritional experience.
Enjoy dark chocolate in small, controlled portions, such as a 1-ounce square, to manage calorie and sugar intake.
Pair dark chocolate with fresh fruits like berries or sliced apples to add fiber and vitamins, balancing the richness.
Use dark chocolate sparingly as an ingredient in homemade desserts where you can control other added sugars and fats.
Store dark chocolate in a cool, dry place away from direct sunlight to prevent blooming and maintain its texture and flavor.
Things to keep in mind
While generally safe for most adults in moderation, dark chocolate contains caffeine, which can be a concern for individuals sensitive to stimulants or those with sleep disturbances. The high oxalate content in chocolate may also contribute to kidney stone formation in susceptible individuals. For those with migraine headaches, chocolate is sometimes identified as a trigger. Due to its high fat content, overconsumption can lead to digestive upset in some people. Individuals with specific allergies to chocolate components or other ingredients should check labels carefully.
Is dark chocolate (70–85% cacao) considered healthy?
Dark chocolate (70–85% cacao) offers some beneficial micronutrients like iron (66% DV) and magnesium (54% DV), and a good amount of fiber (10.9g per 100g). However, its FoodScore of 22/100 indicates it should be avoided as a regular food due to high added sugar (24g per 100g) and saturated fat (24.5g per 100g) content. It's best consumed in moderation as an occasional treat.
Is dark chocolate good for heart health?
While some compounds in dark chocolate have been studied for their potential benefits, its high saturated fat content (24.5g per 100g) is a significant concern for heart health. Dietary guidelines recommend limiting saturated fat intake to reduce the risk of cardiovascular disease. Therefore, despite some beneficial minerals, it is not recommended as a primary food for promoting heart health.
Is dark chocolate (70–85% cacao) ultra-processed?
Yes, dark chocolate (70–85% cacao) is classified as a NOVA 4 food, meaning it is ultra-processed. This classification reflects that it is made from industrial ingredients and contains additives, often with high levels of added sugar and fat, which is consistent with its nutritional profile.
How should I store dark chocolate to keep it fresh?
To maintain its quality, store dark chocolate in a cool, dry place at a consistent temperature, ideally between 60-70°F (15-21°C). Keep it in its original packaging or an airtight container to protect it from odors and moisture. Avoid refrigeration if possible, as it can cause 'sugar bloom' or 'fat bloom,' affecting its appearance, though it remains safe to eat.
What are some healthier alternatives to dark chocolate for a sweet craving?
For a sweet craving, consider alternatives with less added sugar and saturated fat. Options include fresh fruits like berries or apples, a small handful of plain nuts, or a serving of plain Greek yogurt with a drizzle of honey. If you enjoy the chocolate flavor, look for cacao powder with no added sugar, which can be used in smoothies or baking.
Does dark chocolate contain caffeine?
Yes, dark chocolate does contain caffeine, though the amount varies depending on the cacao percentage. A 100g serving of 70–85% cacao dark chocolate can contain approximately 80mg of caffeine, which is comparable to a cup of coffee. Individuals sensitive to caffeine should be mindful of their intake, especially in the evening, to avoid sleep disruption.