GHIRARDELLI CHOCOLATE CHOCOLATE SQUARES, CINNAMON CRUNCH receives a FoodScore of 4/100 (Avoid), primarily due to its **high content of added sugar** and **saturated fat**.
This product scores 4/100, indicating it should be avoided as a regular part of the diet.
A single serving contains 35g of added sugar per 100g, contributing significantly to its low score.
With 20.83g of saturated fat per 100g, this product exceeds daily recommendations.
Classified as NOVA 4, it is an ultra-processed food, unlike the baseline of plain sparkling water.
Consume in very small portions and infrequently to minimize its impact on overall nutrient intake.
Scores -28 points above the beverage category average (32/100 across 3796 foods).
Fiber
2.1g
8% of Daily Value
Protein
8.33g
17% of Daily Value
Added sugar
35g
70% of Daily Value
Sodium
42mg
2% of Daily Value
+
What it brings to the table
Fiber (2.1g)+1
Protein (8.3g)+4
Micronutrients (Calcium)+2
−
What holds it back
Added sugar (35g)-25
Saturated fat (20.8g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 4
GHIRARDELLI CHOCOLATE CHOCOLATE SQUARES, CINNAMON CRUNCH scores 4 out of 100, placing it in the 'Avoid' category. This low score is largely driven by its high levels of added sugar and saturated fat, and its classification as an ultra-processed food. Per 100g, this product contains 35g of added sugar, which incurs a significant penalty of -25 points. The 20.83g of saturated fat per 100g also contributes a substantial -15 point penalty. As a NOVA 4 ultra-processed food, it receives an additional -10 point penalty, reflecting the presence of ingredients like soy lecithin, palm oil, and natural flavors that are characteristic of highly processed items. Furthermore, the concentrated ultra-processed fat content results in a -3 point penalty. While it gains a few bonus points for its protein (8.33g, +4 points), fiber (2.1g, +1 point), and calcium (13% DV, +2 points), these are insufficient to offset the major penalties. In comparison, a baseline like plain sparkling water or unsweetened iced tea contains no added sugar, saturated fat, or ultra-processed ingredients, highlighting the nutritional difference.
Health benefits
What the nutrients in ghirardelli chocolate chocolate squares, cinnamon crunch actually do for you, grounded in established dietary science.
Provides a Source of Calcium
This GHIRARDELLI CHOCOLATE product offers a modest amount of calcium, providing 13% of the Daily Value per 100g. Calcium is an essential mineral known for its role in maintaining strong bones and teeth. While not a primary source, it can contribute to daily calcium intake, particularly for individuals who may not meet their needs through other dairy or fortified foods. However, it is important to consider the overall nutritional profile when relying on this product for calcium.
Contains Protein
GHIRARDELLI CHOCOLATE CHOCOLATE SQUARES, CINNAMON CRUNCH provides 8.33g of protein per 100g. Protein is a macronutrient vital for muscle repair and growth, as well as for various bodily functions. While this amount contributes to daily protein intake, it's important to note that the product's high sugar and fat content means it should not be considered a primary protein source. For optimal health, protein should primarily come from lean meats, legumes, and dairy products.
Offers a Small Amount of Fiber
With 2.1g of fiber per 100g, this product contributes a small amount of dietary fiber. Fiber is important for digestive health and can help regulate blood sugar levels. While this is not a significant source of fiber, any contribution can be beneficial as many Americans do not consume enough. To maximize fiber intake, focus on whole grains, fruits, vegetables, and legumes.
GHIRARDELLI CHOCOLATE CHOCOLATE SQUARES, CINNAMON CRUNCH receives a FoodScore of 4/100 (Avoid), primarily due to its high content of added sugar and saturated fat.
How to eat it
GHIRARDELLI CHOCOLATE CHOCOLATE SQUARES, CINNAMON CRUNCH are typically consumed as an indulgent treat or dessert. They are often enjoyed individually or as part of a larger dessert platter. Due to their rich flavor and high calorie density, they are usually eaten in small portions rather than as a main meal component.
To manage added sugar intake, consider pairing a small square with a piece of fruit, such as an apple or berries, to add fiber and nutrients.
Enjoy these squares as an occasional treat rather than a daily snack to limit saturated fat and calorie consumption.
For a more balanced dessert, break a square into pieces and sprinkle over a small serving of plain Greek yogurt, adding protein and probiotics.
Things to keep in mind
This product contains several ingredients that warrant attention. Soy lecithin is present as an emulsifier, which is a common allergen for individuals with soy sensitivities. The ingredient list also includes whole milk powder and nonfat dry milk, indicating the presence of dairy, a common allergen. Individuals with milk allergies should avoid this product. The use of palm oil is noted, which is a source of saturated fat and is often a concern for those monitoring their intake. Given the high sugar content, individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very limited quantities. There are no specific warnings for children related to caffeine or high sodium, but the high sugar content is a general concern for all age groups.
Is GHIRARDELLI CHOCOLATE CHOCOLATE SQUARES, CINNAMON CRUNCH healthy?
This product is not considered healthy for regular consumption, scoring 4/100. It is high in added sugar (35g per 100g) and saturated fat (20.83g per 100g). While it offers some calcium, protein, and fiber, these benefits are outweighed by its less desirable nutritional aspects, making it an occasional treat rather than a dietary staple.
How does GHIRARDELLI CHOCOLATE compare to other chocolate brands?
Compared to a plain dark chocolate bar like a Lindt Excellence 70% Cocoa bar, GHIRARDELLI CHOCOLATE CHOCOLATE SQUARES, CINNAMON CRUNCH typically contains more added sugar and milk solids, making it sweeter and often higher in saturated fat. Darker chocolates generally offer more cocoa solids and less sugar, which can be a more nutritionally favorable choice for occasional indulgence.
What is 'cocoa - processed with alkali'?
'Cocoa - processed with alkali' refers to Dutch-processed cocoa. This process reduces the acidity of cocoa, making it milder in flavor and darker in color. While it can alter some of the natural antioxidant compounds found in cocoa, it does not significantly impact the overall nutritional profile in terms of macronutrients like sugar or fat.
What is a reasonable portion size for these chocolate squares?
The declared serving size is 1 square. Given the high content of added sugar and saturated fat, sticking to this small portion size is advisable. Consuming multiple squares would significantly increase your intake of these components, making it harder to maintain a balanced diet.
Can I eat these if I have a dairy allergy?
No, this product contains whole milk powder and nonfat dry milk, which are dairy ingredients. Individuals with a dairy allergy should avoid GHIRARDELLI CHOCOLATE CHOCOLATE SQUARES, CINNAMON CRUNCH to prevent allergic reactions. Always check the ingredient list carefully for allergens.