PHF EXTRA DARK CHOCOLATE receives a FoodScore of 10/100 (Avoid) primarily due to its **high added sugar content** and classification as an ultra-processed food.
FoodScore: 10/100 (Avoid).
Contains 35g of added sugar per 100g, a significant contributor to its low score.
Provides 7.11g of fiber and 6.43mg of iron per 100g.
Classified as NOVA class 4, indicating it is an ultra-processed food.
Best consumed in very small, infrequent portions due to its nutritional profile.
Scores -22 points above the beverage category average (32/100 across 3796 foods).
Fiber
7.11g
25% of Daily Value
Protein
3.57g
7% of Daily Value
Added sugar
35g
70% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Fiber (7.1g)+9
Micronutrients (Iron, Vitamin A)+4
−
What holds it back
Added sugar (35g)-25
Saturated fat (16.1g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 10
PHF EXTRA DARK CHOCOLATE scores 10 out of 100, placing it in the 'Avoid' category. This low score is largely driven by its high content of added sugar, which is 35g per 100g. The USDA Dietary Guidelines recommend limiting added sugars to less than 10% of daily calories, and this product contributes significantly to that limit in a small serving. Additionally, the product contains 16.11g of saturated fat per 100g, which also incurs a substantial penalty. The presence of ingredients like high fructose corn syrup (from the dried sour cherries) and soya lecithin contributes to its classification as a NOVA class 4 ultra-processed food, leading to a further penalty. While it does offer some fiber (7.11g) and micronutrients like iron (6.43mg) and Vitamin A (40% DV), these bonuses are not enough to offset the penalties from added sugar, saturated fat, and its ultra-processed nature. Compared to a reference baseline like plain sparkling water or unsweetened iced tea, PHF EXTRA DARK CHOCOLATE offers a significantly different nutritional profile, being calorie-dense and high in sugar and fat.
Health benefits
What the nutrients in phf extra dark chocolate actually do for you, grounded in established dietary science.
Source of Dietary Fiber
PHF EXTRA DARK CHOCOLATE provides 7.11g of fiber per 100g, which can contribute to your daily fiber intake. Dietary fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. While this product is not a primary fiber source, it can offer a small contribution when consumed in moderation as part of a balanced diet.
Good Source of Iron
This product contains 6.43mg of iron per 100g, which is 36% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and for energy production. Including iron-rich foods in your diet is important for preventing iron deficiency, though the overall nutritional profile of this product suggests it should not be relied upon as a primary source.
Contains Vitamin A
PHF EXTRA DARK CHOCOLATE provides 40% of the Daily Value for Vitamin A per 100g. Vitamin A is a fat-soluble vitamin crucial for vision, immune function, and cell growth. While the source of Vitamin A in this product is not specified, its presence contributes to meeting daily micronutrient needs, albeit within a food that is high in added sugars and saturated fat.
PHF EXTRA DARK CHOCOLATE receives a FoodScore of 10/100 (Avoid) primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
PHF EXTRA DARK CHOCOLATE is typically consumed as a sweet treat or dessert. Given its calorie density and high sugar content, it's best enjoyed in small, controlled portions rather than as a regular snack. Consumers often pair it with coffee or as an after-meal indulgence.
Practice portion control by pre-portioning a small amount (e.g., 1-2 pieces) to avoid overconsumption.
Pair with a source of fiber or protein, such as a handful of unsalted nuts or a piece of fruit, to help moderate blood sugar response.
Consider this a treat for occasional enjoyment rather than a daily staple in your diet.
Things to keep in mind
Individuals with soy allergies should be aware that this product contains soya lecithin, an emulsifier derived from soy. The presence of high fructose corn syrup in the dried sour cherries, along with pure cane sugar, contributes to the high added sugar content, which individuals managing blood sugar levels, such as those with diabetes, should monitor carefully. While dark chocolate contains some naturally occurring caffeine, the amount in a typical serving is generally not a concern for most adults, but very sensitive individuals or young children might consider this. The product's ultra-processed nature means it contains several ingredients beyond whole foods, which some individuals prefer to limit in their diet.
PHF EXTRA DARK CHOCOLATE has a FoodScore of 10/100, indicating it is not considered a healthy choice for regular consumption. This is primarily due to its high added sugar and saturated fat content, and its classification as an ultra-processed food. While it offers some fiber and iron, these benefits are outweighed by its less favorable nutritional aspects.
How does PHF EXTRA DARK CHOCOLATE compare to other dark chocolates?
Compared to some other dark chocolate brands like Ghirardelli Intense Dark, PHF EXTRA DARK CHOCOLATE shares a similar profile of being high in added sugars and saturated fat. Consumers should always check the nutrition label for specific brands, as sugar and fat content can vary, even within the 'dark chocolate' category. Look for options with lower added sugar if possible.
What is 'soya lecithin' in the ingredient list?
Soya lecithin is an emulsifier derived from soybeans. In chocolate, it helps to create a smooth texture and prevents the cocoa butter and solids from separating. It is a common food additive in many processed foods and is generally recognized as safe, though individuals with soy allergies should avoid it.
What is a reasonable portion size for PHF EXTRA DARK CHOCOLATE?
Given its high calorie, sugar, and fat content, a reasonable portion size would be 1-2 pieces (around 15-20g), consumed occasionally. The declared serving size of 6-7 pieces (per 100g) is quite large and would contribute significantly to daily limits for added sugar and saturated fat. Moderation is key with this product.
Can PHF EXTRA DARK CHOCOLATE be part of a weight management plan?
Due to its high caloric density and significant added sugar content, PHF EXTRA DARK CHOCOLATE should be consumed with extreme caution if you are managing your weight. Small, infrequent portions might fit, but it's generally not recommended as a regular component of a weight management plan, as it can easily contribute excess calories without providing substantial satiety.