GHIRARDELLI INTENSE DARK CHOCOLATE receives a FoodScore of 16/100 (Avoid). This score is primarily driven by its **high content of added sugar and saturated fat**, despite some beneficial fiber and iron.
FoodScore: 16/100 (Avoid) due to high added sugar and saturated fat.
Contains 9.09g of fiber per 100g, contributing to digestive health.
Significant penalties for 19.09g added sugar and 27.27g saturated fat per 100g.
Classified as NOVA 4 (ultra-processed), unlike plain sparkling water.
Best consumed in small portions to manage calorie and sugar intake.
Scores -16 points above the beverage category average (32/100 across 3796 foods).
Fiber
9.09g
32% of Daily Value
Protein
9.09g
18% of Daily Value
Added sugar
19.09g
38% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Fiber (9.1g)+12
Protein (9.1g)+5
Micronutrients (Iron)+2
−
What holds it back
Added sugar (19.1g)-25
Saturated fat (27.3g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 16
GHIRARDELLI INTENSE DARK CHOCOLATE scores 16/100, placing it in the 'Avoid' category. This score reflects a combination of nutritional aspects. On the positive side, it provides 9.09g of fiber per 100g, which contributes a bonus of 12 points, and 9.09g of protein, adding 5 points. The presence of 6.55mg of iron, meeting 36% of the Daily Value, also contributes 2 bonus points. However, these benefits are significantly outweighed by several penalties. The product contains 19.09g of added sugar per 100g, resulting in a substantial 25-point penalty. Furthermore, its saturated fat content of 27.27g per 100g incurs a 15-point penalty. As a NOVA 4 classified food, it is considered ultra-processed, leading to a 10-point deduction. The concentrated ultra-processed fat further subtracts 3 points. Ingredients like soy lecithin, an emulsifier, are characteristic of ultra-processed foods. Compared to a baseline of plain sparkling water or unsweetened iced tea, which would score much higher due to their lack of added sugars, fats, and processing, GHIRARDELLI INTENSE DARK CHOCOLATE presents a less favorable nutritional profile.
Health benefits
What the nutrients in ghirardelli intense dark chocolate actually do for you, grounded in established dietary science.
Source of Dietary Fiber
GHIRARDELLI INTENSE DARK CHOCOLATE provides 9.09g of fiber per 100g. Dietary fiber is important for digestive health, helping to maintain bowel regularity and contributing to satiety. Including fiber-rich foods in the diet can also support healthy blood sugar levels. While this product offers fiber, it is important to consider the overall nutritional context, including its sugar and fat content.
Contains Iron
This product delivers 6.55mg of iron per 100g, which is 36% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various metabolic processes. Adequate iron intake supports energy levels and can help prevent iron deficiency. While a source of iron, it is not a primary iron-fortified food, and other foods may offer iron with a more favorable nutrient profile.
Antioxidant Compounds from Cocoa
Dark chocolate, including GHIRARDELLI INTENSE DARK CHOCOLATE, contains cocoa, which is naturally rich in flavonoids and other antioxidant compounds. These compounds may help protect cells from oxidative stress. While the presence of these compounds is a positive aspect, the amount consumed in a typical serving size, combined with the product's sugar and fat content, should be considered for overall dietary balance.
GHIRARDELLI INTENSE DARK CHOCOLATE receives a FoodScore of 16/100 (Avoid). This score is primarily driven by its high content of added sugar and saturated fat, despite some beneficial fiber and iron.
How to eat it
Dark chocolate is typically consumed as a treat or dessert, often after meals or as a snack. A common portion is one square, which is a small amount. The intensity of the cocoa flavor in this product may encourage smaller servings, but it's easy to overconsume due to its palatability.
Pair with fruit: Enjoy a small square with a serving of fresh berries or an apple to add additional fiber and vitamins to your snack.
Mindful portioning: Stick to the recommended serving size of one square to manage the intake of added sugar and saturated fat.
Use as an accent: Grate a small amount over plain Greek yogurt or oatmeal for flavor without significantly increasing sugar intake.
Consider as a dessert: Treat this chocolate as an occasional dessert rather than a daily snack to help moderate overall calorie consumption.
Things to keep in mind
This product contains soy lecithin, an emulsifier, which is a common ingredient in many processed foods. Individuals with soy allergies should be aware of its presence. While dark chocolate is often praised for its cocoa content, this specific SKU contains 19.09g of added sugar and 27.27g of saturated fat per 100g. Those monitoring their sugar intake, such as individuals with diabetes, or those focusing on heart health due to saturated fat, should consume this product in very limited quantities. The product does not declare any major allergens like milk, peanuts, or tree nuts on the provided ingredient list, but cross-contamination warnings are often found on packaging.
GHIRARDELLI INTENSE DARK CHOCOLATE has a FoodScore of 16/100 (Avoid). While it offers some fiber and iron, its high levels of added sugar and saturated fat contribute to its low score. It is best considered an occasional treat rather than a regular part of a healthy diet.
How does GHIRARDELLI INTENSE DARK CHOCOLATE compare to other dark chocolates?
Compared to some other dark chocolate brands like Lindt Excellence 70% Cacao, GHIRARDELLI INTENSE DARK CHOCOLATE has a similar nutritional profile in terms of fat and sugar, depending on the specific cocoa percentage. Higher cocoa percentages generally mean less added sugar and more beneficial cocoa solids. Always check the nutrition label for specific comparisons.
What is the role of 'soy lecithin' in this chocolate?
Soy lecithin is included in GHIRARDELLI INTENSE DARK CHOCOLATE as an emulsifier. Its function is to create a smooth texture and prevent the cocoa butter and other ingredients from separating. It is a common additive in many chocolate products and is generally recognized as safe.
What is a reasonable portion size for this chocolate?
The recommended serving size for GHIRARDELLI INTENSE DARK CHOCOLATE is one square. This helps to manage the intake of calories, added sugar, and saturated fat. Consuming more than the recommended serving size will significantly increase your intake of these components.
Can I use this chocolate in baking?
Yes, GHIRARDELLI INTENSE DARK CHOCOLATE can be used in baking. However, remember that it contains added sugar and fat, so adjust other recipe ingredients accordingly. Using it in recipes can be a way to enjoy its flavor while controlling the overall portion.