1 serving (30 grams) contains 164 calories, 1.5 grams of protein, 9.3 grams of fat, and 18.3 grams of carbohydrates.
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Nutrition Information
Calories |
1310.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.4 g | 95% | |
| Saturated Fat | 45.6 g | 228% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 48 mg | 2% | |
| Total Carbohydrates | 146.4 g | 53% | |
| Dietary Fiber | 16.8 g | 60% | |
| Sugars | 57.6 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 175.2 mg | 13% | |
| Iron | 28.6 mg | 158% | |
| Potassium | 1341.6 mg | 28% | |
* 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
Source of Calories
About Dark chocolate
Dark chocolate is a confection made from cacao beans, originating from Central and South America, where cacao trees are native. It is a staple in desserts and culinary traditions worldwide, particularly in European and American cuisines. Dark chocolate contains higher levels of cacao solids (typically 70% or more) than milk or white chocolate, which gives it its characteristic rich, slightly bitter flavor. It is nutrient-dense, offering minerals like magnesium, iron, and zinc. Unlike milk chocolate, dark chocolate is lower in sugar, making it a less sweet but more antioxidant-rich option. A 1-ounce serving of 70-85% dark chocolate typically provides around 170 calories, 3 grams of protein, 12 grams of fat (primarily healthy fats), 2 grams of dietary fiber, and essential trace minerals.
Health Benefits
- Rich in flavonoids, dark chocolate supports heart health by improving blood flow and lowering blood pressure.
- High magnesium content (up to 64 mg per ounce) helps maintain muscle and nerve function.
- Contains iron (around 3 mg per ounce), which supports oxygen transport in the blood.
- Includes zinc (0.9 mg per ounce), critical for immune function and cell repair.
- Dark chocolate contains theobromine, which has mild mood-enhancing effects and supports brain function.
Dietary Considerations
Selection and Storage
Store in a cool, dark place at a temperature between 60-70°F (16-21°C). Keep away from direct sunlight and moisture to prevent blooming or spoilage.
Common Questions About Dark chocolate Nutrition
Is dark chocolate high in protein?
Dark chocolate is not particularly high in protein. A 1-ounce (28-gram) serving of dark chocolate (70-85% cocoa) contains approximately 2 grams of protein. Its nutritional value comes more from its healthy fats, fiber, and antioxidants rather than protein.
Can I eat dark chocolate on a keto diet?
Yes, you can eat dark chocolate on a keto diet as long as you choose varieties with at least 70% cocoa content or higher and consume it in moderation. A 1-ounce serving of 70-85% dark chocolate contains about 12 grams of carbs, with around 3 grams being fiber, resulting in a net carb count of 9 grams per serving.
What are the health benefits of eating dark chocolate?
Dark chocolate is rich in antioxidants, specifically flavonoids, which can help improve heart health by reducing blood pressure and supporting healthy blood flow. It also contains minerals such as magnesium, iron, and zinc, which are essential for overall wellbeing. However, it should be eaten in moderation due to its calorie and sugar content.
How much dark chocolate should I eat daily?
For most people, consuming 1 to 1.5 ounces (28-42 grams) of dark chocolate per day is considered a reasonable portion that allows you to enjoy its health benefits without overloading on calories, sugar, or fat. Always check the cocoa percentage to ensure it’s at least 70% for maximum benefits.
How does dark chocolate compare to milk chocolate?
Dark chocolate contains higher cocoa solids and is richer in antioxidants, minerals, and less sugar compared to milk chocolate. While milk chocolate typically has 50-60% sugar, dark chocolate with 70-85% cocoa usually contains much less, making it a healthier choice. Dark chocolate also has a more intense flavor, which may also help with portion control.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dark Chocolate and Cardiovascular Health: A ReviewInternational Journal of CardiologyDiscusses the cardiovascular health benefits of dark chocolate and its bioactive compounds such as flavonoids.
- Chapter 1: Nutrition and Health Benefits of Plant FoodsDietary Guidelines for Americans 2020-2025Highlights plant-derived foods, including dark chocolate, for their nutrient density and health benefits.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
