How healthy is dark chocolate?
Is dark chocolate healthy? It can fit a healthy diet in small amounts. Dark chocolate scores 14/100 on the HowHealthyIs Score: 100 g provides 598 kcal, 12 mg iron and 228 mg magnesium. Dark chocolate with 70% cocoa or more brings iron, magnesium and fiber, but it is high in saturated fat and added sugar, so a couple of squares is a typical portion. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Dark chocolate ranks higher than 14% of them.
Counts in favor (% daily value per 100 kcal)
- Iron11%
- Magnesium9%
- Fiber7%
- Protein3%
- Potassium3%
- Calcium1%
- Vitamin E1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat20%
- Added sugars8%
- Sodium0%
Raw NRF9.3: 33 minus 29 = 5. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in dark chocolate?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 598 kcal | 120 kcal | |
| Protein | 7.8 g | 1.6 g | 3% |
| Carbohydrates | 46 g | 9.2 g | 3% |
| Fiber | 11 g | 2.2 g | 8% |
| Sugars | 24 g | 4.8 g | |
| Added sugars | 24 g | 4.8 g | 10% |
| Fat | 43 g | 8.5 g | 11% |
| Saturated fat | 24 g | 4.9 g | 24% |
| Vitamins | |||
| Vitamin A | 2 µg | 0.4 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.6 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 73 mg | 15 mg | 1% |
| Iron | 12 mg | 2.4 mg | 13% |
| Potassium | 715 mg | 143 mg | 3% |
| Magnesium | 228 mg | 46 mg | 11% |
| Sodium | 20 mg | 4 mg | 0% |
Source: USDA FoodData Central, "Chocolate, dark, 70-85% cacao solids" (FDC 170273). Values rounded.
Why is dark chocolate good for you?
- 2.4 mg iron in 2 squares, 13% of the daily value. Iron contributes to the normal formation of red blood cells.
- 46 mg magnesium in 2 squares, 11% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- A satisfying treat in small portions
- Choosing it over milk chocolate when you want chocolate
What should you watch out for?
- High in saturated fat and added sugar.
- Contains caffeine and theobromine.
What can you eat instead of dark chocolate?
Foods you can use the same way with a higher HowHealthyIs Score.