Calories in Dark Chocolate: By Square and Bar

A standard 1-square (10 g) serving of 70–85% dark chocolate delivers approximately 60 calories, according to USDA FoodData Central (FDC ID 170272).

Dark chocolate is one of those foods where portion size is everything. A single square feels indulgent; an entire bar — often 40–100 g — can quietly add 240–600 calories to your day. Here is exactly what you are eating at every common serving size, and how it fits into different nutrition goals.

Calories by Portion and Cacao Level

Portion	Weight	70% dark choc	85% dark choc	90% dark choc
1 square	10 g	60 cal	62 cal	62 cal
Small bar (4 squares)	40 g	238 cal	248 cal	248 cal
Standard bar (10 squares)	100 g	598 cal	614 cal	620 cal
Jumbo bar	150 g	897 cal	921 cal	930 cal

Values are based on USDA FoodData Central entries for 70–85% and 85–90% cacao dark chocolate. Individual brands vary by up to 5% depending on added emulsifiers and sugar content.

Macros Breakdown (per 100 g, 70% dark chocolate)

Dark chocolate is predominantly a fat food, not a carbohydrate food — which surprises most people. At 100 g:

• Fat: 42.6 g (saturated 24.5 g, mono 12.8 g, poly 1.3 g)
• Carbohydrate: 45.9 g, of which fiber 10.9 g and sugars 24.1 g
• Protein: 7.8 g
• Calories: 598 kcal

The high fiber content (almost 11 g per 100 g) is what gives dark chocolate its lower glycemic impact compared with milk chocolate. Net carbs drop to roughly 35 g per 100 g — meaningful if you are tracking. Use the net carbs calculator to plug in your exact portion.

Does It Fit Your Goals?

Weight loss. Two squares (20 g, ~120 calories) is a realistic daily treat that fits most calorie budgets. The risk is portion creep: once the bar is open, it is easy to eat 4–6 squares without noticing. Pre-portioning squares and logging before eating removes that ambiguity. If you are unsure how many calories you have left in a day, the TDEE calculator gives you a daily target to work from.

Blood sugar and diabetes management. Dark chocolate with 70%+ cacao has a glycemic index of around 23 — well below bread or rice. The fiber slows glucose absorption, and in small portions it is generally compatible with prediabetes or type 2 management plans. That said, it is not a free food: 20 g still delivers roughly 7 g of net carbs and 120 calories. Timing matters too — eating it as a standalone snack produces a different glucose response than eating it at the end of a balanced meal. For a deeper dive, see glycemic load explained.

Muscle building / high protein goals. Dark chocolate is not a protein food. At about 0.8 g protein per square, it contributes minimally toward protein targets. Pair it with a higher-protein snack if you are eating it post-workout.

Practical Tracking Tips

• Squares vary in size across brands (8 g to 14 g). Weigh once, then you will know your brand’s square weight for every future serving.
• Dutch-processed (alkalized) cocoa bars may have slightly different fiber content but similar calories.
• “Raw” or “ceremonial” cacao bars often run 560–580 cal/100 g — marginally lower than refined dark chocolate.

Photograph your squares before eating — CalEye reads the portion from the image and logs calories and macros in seconds, no label-hunting required.