Health Benefits of Dark Chocolate

Table of ContentsView AllTable of ContentsCompounds in Dark ChocolateDark Chocolate BenefitsThings to Keep in MindWho Shouldn’t Eat Dark Chocolate

Table of ContentsView All

View All

Table of Contents

Compounds in Dark Chocolate

Dark Chocolate Benefits

Things to Keep in Mind

Who Shouldn’t Eat Dark Chocolate

The cocoa content is what differentiates dark chocolate from milk and white chocolates. Dark chocolate has a lot more cocoa solids than milk chocolate. And there are no cocoa solids in white chocolate.

Milk chocolate and white chocolate have more milk and sugar. Dark chocolate is not as sweet and can be bitter. Chocolate experts tend to favor dark chocolate for its overall quality and taste.

This article explores the health benefits of dark chocolate and how to incorporate it into your diet.

Photographer, Basak Gurbuz Derman / Getty Images

Why Does Cocoa Content in Dark Chocolate Matter?

Cocoa is rich in healthyflavanols. Some dark chocolate products have two to three times more cocoa solids than milk chocolate.And some lower-quality chocolates may have more added fats, sugar, and artificial flavors.

Chocolate lovers, experts, and crafters prefer dark chocolate with 75% cocoa or higher, which many consider a higher-quality product.

This larger concentration of cocoa gives dark chocolate a richer chocolate taste. But it’s not as sweet as milk chocolate. Some people might find higher concentrations of cocoa too bitter.

Nutrition FactsOne bar (101 g) of dark chocolate (70–85% cocoa) contains the following nutrients:Calories: 604Fat: 43 grams (g)Cholesterol: 3 milligrams (mg)Sodium: 20.2 mgCarbohydrates: 46.4 gFiber: 11 gSugar: 24.2 gProtein: 7.9 gIron: 12 mgMagnesium: 230 mgPotassium: 722 mgCalcium: 73.7 mg

Nutrition Facts

One bar (101 g) of dark chocolate (70–85% cocoa) contains the following nutrients:Calories: 604Fat: 43 grams (g)Cholesterol: 3 milligrams (mg)Sodium: 20.2 mgCarbohydrates: 46.4 gFiber: 11 gSugar: 24.2 gProtein: 7.9 gIron: 12 mgMagnesium: 230 mgPotassium: 722 mgCalcium: 73.7 mg

One bar (101 g) of dark chocolate (70–85% cocoa) contains the following nutrients:

Dark chocolate is made with various amounts of cocoa liquor, cocoa butter, and cocoa powder. Cocoa beans have over 300 chemical plant compounds, which benefit overall health.

Polyphenols(plant compounds that act as antioxidants) include phenolic acids, stilbenes, flavonol andflavan-3-ols,anthocyanins, and procyanidins. Methylxanthines (non-polyphenols) include theobromine,caffeine, and theophylline.

Cocoa vs. CacaoCocoa andcacaoare both made from the seeds (beans) of theTheobroma cacaotree. The difference has to do with processing. Cacao products are made from raw beans, while cocoa is made from roasted beans.

Cocoa vs. Cacao

Cocoa andcacaoare both made from the seeds (beans) of theTheobroma cacaotree. The difference has to do with processing. Cacao products are made from raw beans, while cocoa is made from roasted beans.

The bioactive compounds in dark chocolate are associated with many health benefits.

May Protect Heart Health

Cocoa is rich in naturally occurring chemicals calledflavanols, which are good for yourheart. Flavanols help relax blood vessels, improving blood flow, lowering blood pressure, and reducinginflammation.

One review found that eating higher levels of chocolate was linked to a 37% reduced risk of cardiovascular disease and a 29% reduced risk of stroke.

May Improve Lipid Profile

Research suggests eating 2 grams of dark chocolate (70% cocoa) daily for six months may improvecholesterolandtriglyceridelevels.

May Lower Diabetes Risk

Eating dark chocolate daily may improve fasting bloodglucoselevels andinsulinresistance.Research suggests that a small amount of dark chocolate daily may help manage diabetes or lower the risk of developing it.

Good for the Gut Microbiome

Research suggests that dark chocolate has aprebioticeffect and restructures the diversity and composition of thegut microbiome.The gut microbiome plays a vital role in disease and overall health.

Mood-Altering Properties

Dark chocolate may help improve mood, possibly due to a better gut microbiome. Gut microbial diversity is associated with higher positive emotions and reduced feelings of loneliness. One study found people who ate 85% cocoa chocolate saw improvements in their mood but not for those who ate 75% cocoa.

Stress Relief

Polyphenols in cocoa may help lowercortisolandepinephrine(adrenaline) stress hormones. This appears to be true whether you’re healthy or highly stressed.

Improved Brain Function

Flavonoids in cocoa help protectneuronsand enhance cognitive function. Cocoa can also improve blood flow to the brain. Dark chocolate may offer some protection against degenerative conditions such asAlzheimer’sandParkinson’sdiseases.

Stronger Immune System

Theantioxidantproperties in dark chocolate may help reduce cell damage fromfree radicals, which can help protect against cell death and many diseases, including cancer and the effects ofaging.

Enhanced Athletic Performance

Compounds in dark chocolate raisenitric oxidein the blood. This may improve circulation and lower the oxygen you need when exercising. That can help you keep moving longer.

Dark Chocolate Bar Checklist: Things to Keep in Mind

Chocolate is best when stored in a cool, dry place but not in the refrigerator. Stored the right way, it can keep up to two years. Here are some other essential things to keep in mind:

For all of dark chocolate’s healthy qualities, it’s pretty high in calories, and a significant amount of these calories come from fat. Some dark chocolate products may also have added sugars. Overeating can lead to weight gain and impaired glucose homeostasis, especially if you havetype 2 diabetes.

With all that in mind, most people can integrate dark chocolate into a well-balanced, healthy dietary pattern.

It’s safe for most people to have a small amount of dark chocolate daily, but it’s not a good choice for everyone. Here are some things to consider:

Chocolate and Pregnancy

With that said, there is evidence that eating excessive amounts of chocolate can lead to the narrowing of the artery delivering oxygenated blood to the fetus, called the ductus arteriosus. This may contribute to the development of potentially serious fetal heart problems.

Another concern is that chocolate, and especially cocoa, are among the highest food sources of cadmium.Excessive exposure to cadmium may lead to low birth weight in newborns.

To this end, mothers are advised to limit their intake of dark chocolate to no more than 30 grams, or roughly one 1.5-inch square, per day.

Summary

Dark chocolate has many potential health benefits due to its high cocoa solid content. Consuming dark chocolate may benefit your heart, immune system, mood, and overall health. But it’s also high in fat and calories, so eating it in moderation is best. Consult with adietitianor other healthcare professional if you have any concerns.

19 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard T.H. Chan School of Public Health.Dark chocolate.Ditchfield C, Kushida MM, Mazalli MR, Sobral PJA.Can chocolate be classified as an ultra-processed food? A short review on processing and health aspects to help answer this question.Foods.2023;12(16):3070. doi:10.3390/foods12163070U.S. Department of Agriculture.Chocolate, dark, 70–85% cacao solids.Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: An overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci. 2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017Kew Royal Botanic Gardens.Cacao tree.Buitrago-Lopez A, Sanderson J, Johnson L, et al.Chocolate consumption and cardiometabolic disorders: Systematic review and meta-analysis.BMJ.2011;343. doi:10.1136/bmj.d4488Leyva-Soto A, Chavez-Santoscoy RA, Lara-Jacobo LR, et al.Daily consumption of chocolate rich in flavonoids decreases cellular genotoxicity and improves biochemical parameters of lipid and glucose metabolism.Molecules. 2018;23(9):2220. doi:10.3390/molecules23092220Montagna MT, Diella G, Triggiano F, et al.Chocolate, ‘food of the gods’: History, science, and human health.Int J Environ Res Public Health. 2019;16(24):4960. doi:10.3390/ijerph16244960Shin JH, Kim CS, Cha L, et al.Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: A randomized controlled trial. The Journal of Nutritional Biochemistry.2022;99:108854. doi:10.1016/j.jnutbio.2021.108854Al Sunni A, Latif R.Effects of chocolate intake on perceived stress; a controlled clinical study.Int J Health Sci(Qassim). 2014;8(4):393-401.Johns Hopkins Medicine.The benefits of having a healthy relationship with chocolate.Miller KB, Hurst WJ, Payne MJ, et al.Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders.J Agric Food Chem.2008 Sep 24;56(18):8527-33. doi:10.1021/jf801670pAbt E, Fong Sam J, Gray P, Robin LP.Cadmium and lead in cocoa powder and chocolate products in the U.S. market.Food Additives & Contaminants: Part B. 2018;11(2):92-102. doi:10.1080/19393210.2017.1420700Ebrahimi M, Khalili N, Razi S, et al.Effects of lead and cadmium on the immune system and cancer progression.J Environ Health Sci Eng. 2020;18(1):335-343. doi:10.1007/s40201-020-00455-2Latif R.Maternal and fetal effects of chocolate consumption during pregnancy: A systematic review. J Matern Fetal Neonatal Med.2019;32(17):2915-2927. doi:10.1080/14767058.2018.1449200Zielinsky P, Martignoni FV, Markoski M, et al.Maternal ingestion of cocoa causes constriction of fetal ductus arteriosus in rats.Sci Rep.2021;11:9929. doi:10.1038/s41598-021-89309-xGenchi G, Sinicropi MS, Lauria G, Carocci A, Catalano A.The effects of cadmium toxicity.Int J Environ Res Public Health.2020;17(11):3782. doi:10.3390/ijerph17113782Zinia SS, Yang KH, Lee TJ, et al.Effects of heavy metal exposure during pregnancy on birth outcomes.Sci Rep.2023;13:18990. doi:10.1038/s41598-023-46271-0Bujold E, Babar A, Lavoie E.High-flavanol chocolate to improve placental function and to decrease the risk of preeclampsia: a double blind randomized clinical trial.Am J Obstet Gynecol.2016;214(Suppl_1):S23-S24. doi:10.1016/j.ajog.2015.10.056

19 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard T.H. Chan School of Public Health.Dark chocolate.Ditchfield C, Kushida MM, Mazalli MR, Sobral PJA.Can chocolate be classified as an ultra-processed food? A short review on processing and health aspects to help answer this question.Foods.2023;12(16):3070. doi:10.3390/foods12163070U.S. Department of Agriculture.Chocolate, dark, 70–85% cacao solids.Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: An overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci. 2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017Kew Royal Botanic Gardens.Cacao tree.Buitrago-Lopez A, Sanderson J, Johnson L, et al.Chocolate consumption and cardiometabolic disorders: Systematic review and meta-analysis.BMJ.2011;343. doi:10.1136/bmj.d4488Leyva-Soto A, Chavez-Santoscoy RA, Lara-Jacobo LR, et al.Daily consumption of chocolate rich in flavonoids decreases cellular genotoxicity and improves biochemical parameters of lipid and glucose metabolism.Molecules. 2018;23(9):2220. doi:10.3390/molecules23092220Montagna MT, Diella G, Triggiano F, et al.Chocolate, ‘food of the gods’: History, science, and human health.Int J Environ Res Public Health. 2019;16(24):4960. doi:10.3390/ijerph16244960Shin JH, Kim CS, Cha L, et al.Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: A randomized controlled trial. The Journal of Nutritional Biochemistry.2022;99:108854. doi:10.1016/j.jnutbio.2021.108854Al Sunni A, Latif R.Effects of chocolate intake on perceived stress; a controlled clinical study.Int J Health Sci(Qassim). 2014;8(4):393-401.Johns Hopkins Medicine.The benefits of having a healthy relationship with chocolate.Miller KB, Hurst WJ, Payne MJ, et al.Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders.J Agric Food Chem.2008 Sep 24;56(18):8527-33. doi:10.1021/jf801670pAbt E, Fong Sam J, Gray P, Robin LP.Cadmium and lead in cocoa powder and chocolate products in the U.S. market.Food Additives & Contaminants: Part B. 2018;11(2):92-102. doi:10.1080/19393210.2017.1420700Ebrahimi M, Khalili N, Razi S, et al.Effects of lead and cadmium on the immune system and cancer progression.J Environ Health Sci Eng. 2020;18(1):335-343. doi:10.1007/s40201-020-00455-2Latif R.Maternal and fetal effects of chocolate consumption during pregnancy: A systematic review. J Matern Fetal Neonatal Med.2019;32(17):2915-2927. doi:10.1080/14767058.2018.1449200Zielinsky P, Martignoni FV, Markoski M, et al.Maternal ingestion of cocoa causes constriction of fetal ductus arteriosus in rats.Sci Rep.2021;11:9929. doi:10.1038/s41598-021-89309-xGenchi G, Sinicropi MS, Lauria G, Carocci A, Catalano A.The effects of cadmium toxicity.Int J Environ Res Public Health.2020;17(11):3782. doi:10.3390/ijerph17113782Zinia SS, Yang KH, Lee TJ, et al.Effects of heavy metal exposure during pregnancy on birth outcomes.Sci Rep.2023;13:18990. doi:10.1038/s41598-023-46271-0Bujold E, Babar A, Lavoie E.High-flavanol chocolate to improve placental function and to decrease the risk of preeclampsia: a double blind randomized clinical trial.Am J Obstet Gynecol.2016;214(Suppl_1):S23-S24. doi:10.1016/j.ajog.2015.10.056

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Harvard T.H. Chan School of Public Health.Dark chocolate.Ditchfield C, Kushida MM, Mazalli MR, Sobral PJA.Can chocolate be classified as an ultra-processed food? A short review on processing and health aspects to help answer this question.Foods.2023;12(16):3070. doi:10.3390/foods12163070U.S. Department of Agriculture.Chocolate, dark, 70–85% cacao solids.Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: An overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci. 2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017Kew Royal Botanic Gardens.Cacao tree.Buitrago-Lopez A, Sanderson J, Johnson L, et al.Chocolate consumption and cardiometabolic disorders: Systematic review and meta-analysis.BMJ.2011;343. doi:10.1136/bmj.d4488Leyva-Soto A, Chavez-Santoscoy RA, Lara-Jacobo LR, et al.Daily consumption of chocolate rich in flavonoids decreases cellular genotoxicity and improves biochemical parameters of lipid and glucose metabolism.Molecules. 2018;23(9):2220. doi:10.3390/molecules23092220Montagna MT, Diella G, Triggiano F, et al.Chocolate, ‘food of the gods’: History, science, and human health.Int J Environ Res Public Health. 2019;16(24):4960. doi:10.3390/ijerph16244960Shin JH, Kim CS, Cha L, et al.Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: A randomized controlled trial. The Journal of Nutritional Biochemistry.2022;99:108854. doi:10.1016/j.jnutbio.2021.108854Al Sunni A, Latif R.Effects of chocolate intake on perceived stress; a controlled clinical study.Int J Health Sci(Qassim). 2014;8(4):393-401.Johns Hopkins Medicine.The benefits of having a healthy relationship with chocolate.Miller KB, Hurst WJ, Payne MJ, et al.Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders.J Agric Food Chem.2008 Sep 24;56(18):8527-33. doi:10.1021/jf801670pAbt E, Fong Sam J, Gray P, Robin LP.Cadmium and lead in cocoa powder and chocolate products in the U.S. market.Food Additives & Contaminants: Part B. 2018;11(2):92-102. doi:10.1080/19393210.2017.1420700Ebrahimi M, Khalili N, Razi S, et al.Effects of lead and cadmium on the immune system and cancer progression.J Environ Health Sci Eng. 2020;18(1):335-343. doi:10.1007/s40201-020-00455-2Latif R.Maternal and fetal effects of chocolate consumption during pregnancy: A systematic review. J Matern Fetal Neonatal Med.2019;32(17):2915-2927. doi:10.1080/14767058.2018.1449200Zielinsky P, Martignoni FV, Markoski M, et al.Maternal ingestion of cocoa causes constriction of fetal ductus arteriosus in rats.Sci Rep.2021;11:9929. doi:10.1038/s41598-021-89309-xGenchi G, Sinicropi MS, Lauria G, Carocci A, Catalano A.The effects of cadmium toxicity.Int J Environ Res Public Health.2020;17(11):3782. doi:10.3390/ijerph17113782Zinia SS, Yang KH, Lee TJ, et al.Effects of heavy metal exposure during pregnancy on birth outcomes.Sci Rep.2023;13:18990. doi:10.1038/s41598-023-46271-0Bujold E, Babar A, Lavoie E.High-flavanol chocolate to improve placental function and to decrease the risk of preeclampsia: a double blind randomized clinical trial.Am J Obstet Gynecol.2016;214(Suppl_1):S23-S24. doi:10.1016/j.ajog.2015.10.056

Harvard T.H. Chan School of Public Health.Dark chocolate.

Ditchfield C, Kushida MM, Mazalli MR, Sobral PJA.Can chocolate be classified as an ultra-processed food? A short review on processing and health aspects to help answer this question.Foods.2023;12(16):3070. doi:10.3390/foods12163070

U.S. Department of Agriculture.Chocolate, dark, 70–85% cacao solids.

Samanta S, Sarkar T, Chakraborty R, et al.Dark chocolate: An overview of its biological activity, processing, and fortification approaches.Curr Res Food Sci. 2022;5:1916-1943. doi:10.1016/j.crfs.2022.10.017

Kew Royal Botanic Gardens.Cacao tree.

Buitrago-Lopez A, Sanderson J, Johnson L, et al.Chocolate consumption and cardiometabolic disorders: Systematic review and meta-analysis.BMJ.2011;343. doi:10.1136/bmj.d4488

Leyva-Soto A, Chavez-Santoscoy RA, Lara-Jacobo LR, et al.Daily consumption of chocolate rich in flavonoids decreases cellular genotoxicity and improves biochemical parameters of lipid and glucose metabolism.Molecules. 2018;23(9):2220. doi:10.3390/molecules23092220

Montagna MT, Diella G, Triggiano F, et al.Chocolate, ‘food of the gods’: History, science, and human health.Int J Environ Res Public Health. 2019;16(24):4960. doi:10.3390/ijerph16244960

Shin JH, Kim CS, Cha L, et al.Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: A randomized controlled trial. The Journal of Nutritional Biochemistry.2022;99:108854. doi:10.1016/j.jnutbio.2021.108854

Al Sunni A, Latif R.Effects of chocolate intake on perceived stress; a controlled clinical study.Int J Health Sci(Qassim). 2014;8(4):393-401.

Johns Hopkins Medicine.The benefits of having a healthy relationship with chocolate.

Miller KB, Hurst WJ, Payne MJ, et al.Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders.J Agric Food Chem.2008 Sep 24;56(18):8527-33. doi:10.1021/jf801670p

Abt E, Fong Sam J, Gray P, Robin LP.Cadmium and lead in cocoa powder and chocolate products in the U.S. market.Food Additives & Contaminants: Part B. 2018;11(2):92-102. doi:10.1080/19393210.2017.1420700

Ebrahimi M, Khalili N, Razi S, et al.Effects of lead and cadmium on the immune system and cancer progression.J Environ Health Sci Eng. 2020;18(1):335-343. doi:10.1007/s40201-020-00455-2

Latif R.Maternal and fetal effects of chocolate consumption during pregnancy: A systematic review. J Matern Fetal Neonatal Med.2019;32(17):2915-2927. doi:10.1080/14767058.2018.1449200

Zielinsky P, Martignoni FV, Markoski M, et al.Maternal ingestion of cocoa causes constriction of fetal ductus arteriosus in rats.Sci Rep.2021;11:9929. doi:10.1038/s41598-021-89309-x

Genchi G, Sinicropi MS, Lauria G, Carocci A, Catalano A.The effects of cadmium toxicity.Int J Environ Res Public Health.2020;17(11):3782. doi:10.3390/ijerph17113782

Zinia SS, Yang KH, Lee TJ, et al.Effects of heavy metal exposure during pregnancy on birth outcomes.Sci Rep.2023;13:18990. doi:10.1038/s41598-023-46271-0

Bujold E, Babar A, Lavoie E.High-flavanol chocolate to improve placental function and to decrease the risk of preeclampsia: a double blind randomized clinical trial.Am J Obstet Gynecol.2016;214(Suppl_1):S23-S24. doi:10.1016/j.ajog.2015.10.056

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