Healthy fats
Dark chocolate 85%
Cocoa flavanols, studied for brain blood flow.
Nutrition facts
Serving: 2 squares (20 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Protein | 1.6 g | |
| Carbs | 9.2 g | |
| Fibre | 2.2 g | 8 % |
| Sugars | 4.8 g | 5 % |
| Fat | 8.5 g | 11 % |
| Saturated fat | 4.9 g | 25 % |
| Sodium | 4 mg | 0 % |
| Copper | 0 mg | 39 % |
| Manganese | 0 mg | 17 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The cocoa percentage adds up cocoa mass and cocoa butter without saying how much of each; the rest is mostly sugar. The values on this page cover 70% to 85% chocolates: at 85%, sugar is often lower than the figure in the table, and your own bar's label is the one that counts.
- Two squares (20 g) provide about 16 mg of caffeine and 160 mg of theobromine, a related stimulant; a fraction of what a cup of coffee brings, but not zero.
Preparation
Melted or baked, chocolate keeps its fat, sugar and minerals; heat mainly affects the flavanols. Chocolate with a grey bloom has gone through a temperature swing: the cocoa butter has migrated to the surface, nothing is lost.
To mention to a professional
- If you limit caffeine (pregnancy, sensitivity), dark chocolate counts, and theobromine adds to it.
- Dark chocolate can carry traces of milk, tree nuts or peanuts depending on the production line; read the 'may contain' statements if you have an allergy.
Sources
- Chocolate, dark, 70-85% cacao solids
- USDA FoodData Central, SR Legacy
- Hurrell, Reddy and Cook, 1999, British Journal of Nutrition, inhibition of non-heme iron absorption by polyphenol-rich beverages
- Miller et al., 2008, Journal of Agricultural and Food Chemistry, effect of alkalization on cocoa flavanols
- EU Regulation No. 488/2014, maximum cadmium levels in cocoa products
- Health Canada, Caffeine in Food
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.