What are the nutritional values of dark chocolate?

January 7, 2026 •

3 min read

According to the USDA, a 101-gram bar of dark chocolate with 70–85% cocoa solids packs over 600 calories, significant fat, and less sugar than milk chocolate. This guide will explain what are the nutritional values of dark chocolate and why this potent treat is so highly regarded for its health benefits when consumed in moderation.

Quick Summary

This article explores the nutritional composition of dark chocolate, highlighting its richness in minerals such as iron, magnesium, and zinc, alongside its high antioxidant content. It compares dark chocolate with milk and white chocolate, details the health benefits attributed to its flavonoid content, and provides guidance on selecting high-quality options.

Key Points

Rich in Minerals: Dark chocolate (70%+ cacao) is a significant source of iron, magnesium, copper, manganese, zinc, and other essential minerals.
High in Antioxidants: It contains potent antioxidants like flavonoids and polyphenols, which help combat free radicals and reduce inflammation.
Benefits Heart Health: Studies link moderate dark chocolate intake to improved blood pressure, better circulation, and lower LDL ("bad") cholesterol.
Supports Brain Function: The flavanols in cocoa increase blood flow to the brain, which may improve cognitive function and memory.
Less Sugar Than Other Chocolates: Higher cacao percentage in dark chocolate means it contains considerably less sugar than milk or white chocolate.
Moderation is Key: Despite its benefits, dark chocolate is calorie-dense and should be consumed in small amounts as part of a balanced diet.
Choose High Cocoa Content: For maximum nutritional benefits, select dark chocolate with at least 70% cacao solids.

Understanding the Nutritional Profile of Dark Chocolate

Beyond its rich, complex flavor, dark chocolate is a powerhouse of nutrients, particularly when it has a high cocoa content. A standard 100-gram bar of dark chocolate with 70–85% cacao solids offers a robust nutritional profile that includes a significant dose of minerals and a substantial amount of dietary fiber. These nutritional benefits stem directly from the cacao bean. Due to its fat and sugar content, it is a calorie-dense food, making moderation essential.

Essential Minerals and Antioxidants in Dark Chocolate

Dark chocolate with a high cocoa content is a significant source of essential minerals. These include copper, vital for energy production and iron metabolism; iron, crucial for oxygen transport; magnesium, important for nerve and muscle function; manganese, involved in metabolism; zinc, key for the immune system; phosphorus, necessary for bone health; potassium, supporting nerve function; and selenium, an antioxidant.

It is also rich in antioxidants like flavonoids and polyphenols. These antioxidants help combat free radicals, reduce inflammation, and may protect against chronic diseases. Some research indicates that cocoa and dark chocolate have a higher antioxidant capacity than certain fruits.

Dark Chocolate vs. Other Chocolate Types: A Nutritional Comparison

The nutritional value of chocolate largely depends on its cocoa percentage. Dark chocolate with 70% or more cocoa has a higher concentration of beneficial compounds and less sugar compared to milk and white chocolate. White chocolate, lacking cocoa solids, does not contain the same antioxidants. The table below highlights the nutritional differences for a 1-ounce serving.


Nutrient	70–85% Dark Chocolate	Milk Chocolate	White Chocolate
Calories	170	151.6	152.7
Total Fat	12.1 g	8.45 g	9.1 g
Saturated Fat	6.95 g	5.25 g	5.5 g
Carbohydrates	13 g	16.84 g	16.77 g
Fiber	3.09 g	0.97 g	0.06 g
Sugars	6.8 g	14.65 g	16.73 g
Protein	2.21 g	2.17 g	1.66 g
Iron	3.37 mg	0.66 mg	0.07 mg
Magnesium	64.6 mg	22.1 mg	12.7 mg

Potential Health Benefits Beyond Basic Nutrition

Moderate dark chocolate consumption has been associated with several potential health benefits. Flavonoids in dark chocolate may support heart health by improving blood flow and potentially lowering blood pressure and LDL cholesterol. The flavanols may also benefit brain function by increasing blood flow to the brain. Dark chocolate contains prebiotic fiber, which can support a healthy gut microbiome, and compounds that may contribute to improved mood.

How to Choose and Consume Dark Chocolate Responsibly

To reap the most benefits, opt for dark chocolate with at least 70% cocoa. Enjoy it in moderation due to its calorie density. Check for reputable brands, as some products may contain heavy metals. Look for minimally processed options with cocoa solids and cocoa butter listed early in the ingredients.

Conclusion

Dark chocolate, particularly with high cocoa content, provides valuable nutrients like minerals and antioxidants. Moderate consumption may offer health advantages for the heart and brain, among others. Understanding the nutritional values of dark chocolate and making informed choices about the type and amount consumed allows for a healthier way to enjoy this treat. Balancing its benefits with its calorie and fat content through moderation is key. For more information on antioxidant-rich foods, resources like the National Institutes of Health are available.

Frequently Asked Questions

The main difference is the cocoa content. Dark chocolate has a higher percentage of cocoa solids, which means more minerals and antioxidants like flavonoids, and significantly less sugar compared to milk chocolate.

Yes, dark chocolate with 70–85% cacao is a rich source of iron. A 100-gram bar can provide a substantial portion of the recommended daily intake for this essential mineral.

Yes, dark chocolate contains caffeine, with the amount varying based on the cocoa content. A higher cocoa percentage typically means more caffeine, though it is still considerably less than a cup of coffee.

Flavonoids are a type of antioxidant found in dark chocolate. They are important because they help protect the body's cells from damage caused by free radicals and reduce inflammation.

Experts recommend enjoying dark chocolate in moderation, typically suggesting a serving of one or two squares (about 1–1.5 ounces) per day. This maximizes benefits while limiting calories and sugar.

Research suggests that the flavonoids in dark chocolate can improve blood flow and lower blood pressure, which may help reduce the risk of heart disease.

Yes, the cocoa percentage is crucial. For the highest nutritional value and most health benefits, choose dark chocolate with at least 70% cacao, as it contains more beneficial compounds and less added sugar.

Dark chocolate contains prebiotic fiber, which acts as a food source for beneficial bacteria in the gut, promoting a healthier and more diverse gut microbiome.