Calories in Dark Chocolate
Dark chocolate (70–85% cocoa) contains about 600 kcal per 100g. A standard 30g serving (3 squares) is ~170 kcal with meaningful flavonoid antioxidant content.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 square (~10g) | 60 | 4.6 | 0.8 | 4.3 | 1.1 |
| 1 oz (~28g, 3 squares) | 167 | 13 | 2.2 | 12 | 3.1 |
| 30g serving | 180 | 14 | 2.4 | 13 | 3.3 |
| 100g dark chocolate (70-85%) | 599 | 46 | 7.9 | 43 | 11 |
| 1 small bar (~50g) | 300 | 23 | 4 | 22 | 5.5 |
Per 100g — variant comparison
| Variant | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 70-85% cocoa | 599 | 46 | 7.9 | 43 | 11 |
| 85-100% cocoa | 575 | 26 | 13 | 50 | 16 |
| Milk chocolate (32% cocoa) | 535 | 59 | 7.6 | 30 | 3.4 |
| White chocolate | 539 | 59 | 6 | 32 | 0.2 |
About these numbers
Dark chocolate at 70%+ cocoa has accumulated meaningful cardiovascular evidence in recent decades. The 2020 meta-analysis by Veronese et al. in the European Journal of Preventive Cardiology pooled 23 cohort studies (n=405,000+) and found moderate chocolate consumption (1–3 servings/week) was associated with 11% lower coronary heart disease risk. The mechanism is attributed to flavonoid content — particularly epicatechin — which improves endothelial function and reduces oxidative stress.
The catch is calorie density. At 600 kcal per 100g, dark chocolate is very calorie-dense. A "couple of squares" habit (40–60g/day) adds 240–360 kcal — meaningful for weight management. The compound benefit appears clinically at very modest doses (10–25g/day, ~1 oz max). More isn't better; less than typical "treat" portions captures most of the cardiovascular benefit while staying calorie-neutral.
Use the calculators
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Frequently asked questions
- How many calories are in dark chocolate?
- Dark chocolate (70-85% cocoa) contains approximately 599 kcal per 100g. A standard 1 oz (28g) serving is ~167 kcal; 1 square is ~60 kcal; a small bar (50g) is ~300 kcal. Higher cocoa content (85-100%) is slightly less calorie-dense per gram but has less sugar; milk chocolate has more sugar at similar total calories.
- Is dark chocolate good for you?
- In moderate amounts, yes. The 2020 Veronese et al. meta-analysis (23 studies, 405,000+ subjects) found 1–3 servings/week of chocolate was associated with 11% lower coronary heart disease risk. Flavonoid content (especially epicatechin) improves endothelial function. The benefit plateaus at modest intake — 10–25g/day captures most of the effect. Beyond that, additional calories from chocolate offset the cardiovascular benefit.
- Will dark chocolate spike blood sugar?
- Less than expected. Dark chocolate at 70%+ cocoa has a glycemic index of about 23 (low) and glycemic load per 1 oz serving of ~3 (low). The high fat content slows sugar absorption substantially. For people with type 2 diabetes, a 1 oz serving of dark chocolate has minimal direct glucose impact. Milk chocolate (with more added sugar and less cocoa) has GI ~50 and GL ~8 per serving — more impact but still moderate.
- Dark chocolate vs milk chocolate — which is better?
- Dark chocolate (70%+) has higher flavonoid content (cardiovascular benefit), more fiber, less sugar, and lower GI. Milk chocolate has more sugar, less polyphenol content, and higher GI. For health-driven choices, dark wins. For pure enjoyment, milk wins for most palates. For weight loss, both should be measured portions; dark's satiety effect makes 1 oz feel more satisfying than 1 oz of milk chocolate for most people.
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