Chocolate square

Dessert

Item Rating: 40/100

1 serving (30 grams) contains 150 calories, 2.0 grams of protein, 9.0 grams of fat, and 17.0 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		1181.1
% Daily Value*
Total Fat		70.9 g	90%
	Saturated Fat	39.4 g	197%
	Polyunsaturated Fat	0 g
Cholesterol		39.4 mg	13%
Sodium		78.7 mg	3%
Total Carbohydrates		133.9 g	48%
	Dietary Fiber	7.9 g	28%
	Sugars	110.2 g
protein		15.7 g	31%
Vitamin D		0 mcg	0%
Calcium		157.5 mg	12%
Iron		7.9 mg	43%
Potassium		629.9 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

Source of Calories

Fat: 638 cal (51.6%)

Protein: 62 cal (5.1%)

Carbs: 535 cal (43.3%)

About Chocolate square

Chocolate squares are small portions of chocolate, typically made from cocoa solids, cocoa butter, sugar, and sometimes milk or other flavorings. Originating from Central and South America, where cocoa was first cultivated by ancient civilizations like the Mayans and Aztecs, chocolate has become a staple in desserts across cuisines worldwide. Nutritionally, chocolate squares vary based on their cocoa content. Dark chocolate is higher in antioxidants, fiber, iron, and magnesium, while milk chocolate contains more sugar and fat. Chocolate is calorically dense and should be consumed in moderation for its health benefits without excessive calorie intake.

Health Benefits

• Rich in flavonoids, dark chocolate promotes heart health by improving blood flow and reducing blood pressure (source: cocoa solids).
• Contains magnesium, which supports muscle and nerve function, and contributes to bone health.
• Provides small amounts of iron, aiding in oxygen transport within the body.

Dietary Considerations

Allergens: Contains milk (if made with dairy), soy (common emulsifier), tree nuts (may be present due to cross-contamination)

Suitable for: Vegetarian diets, gluten-free diets (if no gluten additives are included)

Not suitable for: Vegan diets (if made with milk or dairy products), low-sugar diets (due to added sugars)

Selection and Storage

Chocolate squares should be stored in a cool, dry place at 60–70°F (16–21°C) to prevent melting or blooming. Avoid refrigeration as it can cause condensation and affect texture.

Common Questions About Chocolate square Nutrition

Is a chocolate square high in protein?

Chocolate squares, especially those made from dark chocolate, are not high in protein. A standard 1-ounce (28g) dark chocolate square typically contains around 2 grams of protein, making it a low-protein snack compared to other foods.

Can I eat a chocolate square on a keto diet?

Chocolate squares can be keto-friendly if you choose varieties with high cocoa content (70% or more) and minimal added sugar. For example, a 1-ounce square of 85% dark chocolate contains about 12 grams of total carbs, 3 grams of fiber, and 9 grams of net carbs, which may fit into a keto diet in moderation.

What are the health benefits of eating a chocolate square?

High-quality dark chocolate squares (at least 70% cocoa) are rich in antioxidants, such as flavonoids, which can support heart health and lower inflammation. They also provide small amounts of iron, magnesium, and copper. However, overconsumption may lead to excess calorie and sugar intake.

How many chocolate squares should I eat in one serving?

A standard serving of dark chocolate is about 1 ounce (28 grams), typically equivalent to 1-2 squares depending on the brand. This serving provides roughly 150-170 calories. Eating chocolate in moderation is recommended to balance its benefits with calorie and sugar intake.

How does a chocolate square compare to milk chocolate or white chocolate?

Dark chocolate squares have higher cocoa content and significantly less sugar than milk or white chocolate, making them a healthier choice. For example, while a dark chocolate square (85%) may contain 5-6 grams of sugar per ounce, milk chocolate contains about 14 grams and white chocolate even more. Additionally, dark chocolate offers more antioxidants and fewer calories per serving.

Data Sources & Scientific References

1. 2020-2025 Dietary Guidelines for Americans: Added Sugars and the Role of Sweets

   U.S. Department of Health and Human Services

   Guidelines providing context on the consumption of chocolate and other sweets within a balanced diet.

   View source →