How many calories are in two pieces of 70% dark chocolate?

Typically, two pieces of 70% dark chocolate (about 20g) contain approximately 110-125 calories. The calorie amount can vary depending on the brand and size of the chocolate pieces.

Quick Summary

Two pieces of 70% dark chocolate usually provide between 110 and 125 calories. Learn about the nutritional content, compare it to other chocolate types, and understand the health advantages.

Key Points

• Calorie Count: Two pieces (20g) of 70% dark chocolate generally have between 110 and 125 calories.

• Brand Variation: The actual calorie count can differ based on the brand and piece size, so it's important to check the nutrition label.

• Nutrient Rich: 70% dark chocolate is full of antioxidants, fiber, and essential minerals like magnesium and iron.

• Lower Sugar: It has less sugar than milk or white chocolate but has a similar calorie amount due to fat.

• Heart Health: The flavonoids in dark chocolate have been linked to better heart health, blood flow, and lower blood pressure.

• Eat in Moderation: Consume 20-30 grams each day to get the benefits without gaining weight.

Understanding the Calorie Count of Dark Chocolate

Dark chocolate often is considered a healthier selection than milk chocolate due to a higher cocoa content and less sugar. The high fat content from cocoa butter makes it a calorie-dense food. The typical calorie count for two pieces of 70% dark chocolate is about 110–125 kcal based on a 20-gram serving. The calorie amount can vary based on the specific brand, so check the label.

The Nutritional Profile of 70% Dark Chocolate

70% dark chocolate offers various nutrients. The high cocoa content is a good source of antioxidants, fiber, and essential minerals.

• Antioxidants: Dark chocolate is full of flavonoids. These provide anti-inflammatory and vascular-protective effects.
• Fiber: A 20g serving offers around 2 grams of fiber, which helps digestive health.
• Minerals: It's a source of manganese, copper, iron, and magnesium, which aid in nerve function, energy production, and bone health.
• Healthy Fats: The fats come from cocoa butter. Cocoa butter includes a combination of saturated and monounsaturated fatty acids. Some studies suggest its effects on blood lipids aren't as negative as once thought, especially with moderate consumption.
• Sugar: The sugar content is lower than in milk chocolate with 70% cocoa. A typical 20g serving has around 4-6 grams of sugar.

How Calorie Content Varies by Brand

The manufacturing process, cocoa bean origin, and the exact formula can lead to differences in nutritional content. Some brands may have more cocoa butter or varying sugar levels. Some brands may report that their 2-piece serving has about 110 kcal, while others may have as many as 125 kcal.

Dark Chocolate vs. Other Chocolate Types: A Calorie Comparison

Comparing 70% dark chocolate to milk and white chocolate helps provide context to the calorie count. Cocoa content affects the nutritional profile.

Feature	70% Dark Chocolate (per 20g)	Milk Chocolate (per 20g)	White Chocolate (per 20g)
Calories	~110-125 kcal	~110-120 kcal	~115-125 kcal
Fat	~9-11 g	~7-9 g	~8-10 g
Saturated Fat	High	Moderate	High
Sugar	Low (~4-6g)	High (~10-12g)	High (~11-13g)
Antioxidants	High (from cocoa)	Very low	None (no cocoa solids)
Fiber	~2 g	<1 g	<1 g

The calorie amounts are similar across different chocolate types due to the fat content. The key health difference lies in the sugar and antioxidant levels. Dark chocolate provides the most antioxidants and dietary fiber and the least amount of sugar.

The Health Context of Two Pieces

Two pieces a day, or roughly 20-30 grams, is considered a moderate serving and can be part of a healthy diet. The flavonoids in dark chocolate help with heart health by improving blood flow and lowering blood pressure. Magnesium helps with muscle and nerve function. Excessive consumption can lead to unwanted weight gain due to its high fat and calorie density. Moderation is key to gaining the benefits without too many calories.

Tips for Mindful Chocolate Consumption

Consider these tips for mindful eating to truly enjoy dark chocolate and its health benefits:

• Savor Each Piece: Take time to appreciate the flavor and texture of the chocolate. This can help with satisfaction and prevent overconsumption.
• Pair with Other Foods: Eating dark chocolate with nuts or fruit can create a more balanced and filling snack.
• Check the Cocoa Percentage: Choose 70% cocoa or higher for maximum health benefits and less sugar.
• Read the Label: Check the specific nutritional information, particularly if you are tracking your macros precisely.

Conclusion

Two pieces of 70% dark chocolate, usually a 20-gram serving, contain an estimated 110-125 calories. Its benefits outweigh those of milk or white chocolate. The exact number of calories will depend on the brand and size of the pieces, so always check the product-specific nutritional information. When enjoyed in moderation, this treat can be part of a balanced and healthy diet.

Frequently Asked Questions

Question: Is dark chocolate good for weight loss? Answer: Dark chocolate is calorie-dense. Its rich flavor can help reduce cravings for sugary snacks, which can aid in weight management when consumed in moderation.

Question: How much dark chocolate can I eat a day? Answer: A moderate daily portion is typically around 20-30 grams (1-2 ounces) to enjoy the health benefits without consuming excess calories or fat.

Question: What is the nutritional value of 70% dark chocolate? Answer: A 20g serving of 70% dark chocolate has around 110-125 calories, 9-11g of fat, 4-6g of sugar, antioxidants, fiber, and minerals like iron and magnesium.

Question: How does 70% dark chocolate compare to milk chocolate in terms of calories? Answer: The calorie content per serving is very similar between 70% dark and milk chocolate due to the fat content. The main difference is that dark chocolate contains less sugar and more antioxidants.

Question: What are the health benefits of eating 70% dark chocolate? Answer: Health benefits include improved heart health, better blood flow, reduced inflammation, and a boost in mood.

Question: Does the brand of 70% dark chocolate affect the calorie count? Answer: Yes, the calorie count can vary slightly by brand. This is due to differences in piece size, weight, and specific formulation, including the exact proportion of cocoa solids and fat. Always check the nutritional label.

Question: Can people with diabetes eat dark chocolate? Answer: People with diabetes can often eat dark chocolate in small, controlled portions. The lower sugar content of 70% or higher cocoa chocolate makes it a better option than milk chocolate, but it should still be consumed mindfully and monitored for its effect on blood sugar levels.

Citations

• Dark Chocolate Breakdown Did you know? Just 2 squares of ... (2025). Instagram. Retrieved from https://www.instagram.com/reel/DLFKqS4vo1b/
• Calories in Lindt Excellence Smooth Blend 70% Cocoa - fatsecret (2016). Retrieved from https://www.fatsecret.com.au/calories-nutrition/lindt/excellence-smooth-blend-70-cocoa/2-squares
• The Health Benefits of Dark Chocolate—and the Best Ways to Eat It (2025). Martha Stewart. Retrieved from https://www.marthastewart.com/benefits-of-dark-chocolate-11794181
• The Surprising Health Benefits of Dark Chocolate (2025). Divine Chocolate. Retrieved from https://divinechocolate.com/blogs/news/the-surprising-health-benefits-of-dark-chocolate
• Calories in Excellence 70% Cocoa Smooth Dark Chocolate by ... (2025). MyNetDiary. Retrieved from https://www.mynetdiary.com/food/calories-in-excellence-70-cocoa-smooth-dark-chocolate-by-lindt-squares-7787940-0.html
• Dark Chocolate - The Nutrition Source (2017). The Harvard T.H. Chan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/food-features/dark-chocolate/
• Which chocolate should you choose? (2025). Beautysané. Retrieved from https://beautysane.com/en/magazine/quel-chocolat-choisir
• 10 Healthy Benefits of Dark Chocolate (2024). Lir Chocolates. Retrieved from https://www.lirchocolates.com/blogs/all-things-chocolate/10-healthy-benefits-of-dark-chocolate

Frequently Asked Questions

Is dark chocolate good for weight loss?

Dark chocolate is calorie-dense, so it is not inherently a weight-loss food. However, its rich flavor can increase satiety and help reduce cravings for sugary snacks, which can aid in weight management when consumed in moderation.

How much dark chocolate can I eat a day?

A moderate daily portion is typically around 20-30 grams (1-2 ounces) to enjoy the health benefits without consuming excess calories or fat.

What is the nutritional value of 70% dark chocolate?

In a typical 20g serving, 70% dark chocolate offers around 110-125 calories, 9-11g of fat, 4-6g of sugar, and beneficial antioxidants, fiber, and minerals like iron and magnesium.

How does 70% dark chocolate compare to milk chocolate in terms of calories?

Surprisingly, the calorie content per serving is very similar between 70% dark and milk chocolate due to the fat content. The primary difference is that dark chocolate contains less sugar and more antioxidants.

What are the health benefits of eating 70% dark chocolate?

Health benefits include improved heart health due to high flavonoid content, better blood flow, reduced inflammation, and a boost in mood from stimulants like theobromine.

Does the brand of 70% dark chocolate affect the calorie count?

Yes, the calorie count can vary slightly by brand. This is due to differences in piece size, weight, and specific formulation, including the exact proportion of cocoa solids and fat. Always check the nutritional label.

Can people with diabetes eat dark chocolate?

People with diabetes can often eat dark chocolate in small, controlled portions. The lower sugar content of 70% or higher cocoa chocolate makes it a better option than milk chocolate, but it should still be consumed mindfully and monitored for its effect on blood sugar levels.

Why is dark chocolate considered healthier than milk chocolate?

Dark chocolate is considered healthier because its higher cocoa content means more beneficial antioxidants, flavonoids, and minerals. It also contains less added sugar than milk chocolate.