No introductions are needed for this highly treasured food that dates back to 2000 BC. At that time, the Maya from Central America, the first connoisseurs of chocolate, drank it as a bitter fermented beverage mixed with spices or wine. Dark chocolate is loaded with nutrients that can positively affect your health. Made from the seed of the cacao tree, it’s one of the best sources of antioxidants you can find. Studies show that dark chocolate can improve your health and lower the risk of heart disease.
Today, the long rows of chocolate squares sitting neatly on your store shelves are the end result of many steps that begin as a cacao pod, larger than the size of your hand. Seeds (or beans) are extracted from the pod and fermented, dried, and roasted into what we recognize as cocoa beans. The shells of the bean are then separated from the meat, or cocoa nibs. The nibs are ground into a liquid called chocolate liquor, and separated from the fatty portion, or cocoa butter. The liquor is further refined to produce the cocoa solids and chocolate that we eat. After removing the nibs, the cocoa bean is ground into cocoa powder that is used in baking or beverages.
Dark chocolate contains 50-90% cocoa solids, cocoa butter, and sugar, whereas milk chocolate contains anywhere from 10-50% cocoa solids, cocoa butter, milk in some form, and sugar. Though dark chocolate should not contain milk, there may be traces of milk from cross-contamination during processing, as the same machinery is often used to produce milk and dark chocolate. Lower quality chocolates may also add butter fat, vegetable oils, or artificial colors or flavors. White chocolate does not contain any cocoa solids and is made simply of cocoa butter, sugar, and milk.
Source Of
Iron
Copper
Magnesium
Zinc
Phosphorus
Flavanols
Dark Chocolate and Health
Cocoa is rich in plant chemicals called flavanols that may help to protect the heart. Dark chocolate contains up to 2-3 times more flavanol-rich cocoa solids than milk chocolate. Flavanols have been shown to support the production of nitric oxide (NO) in the endolethium (the inner cell lining of blood vessels) that helps to relax the blood vessels and improve blood flow, thereby lowering blood pressure. [1,2] Flavanols in chocolate can increase insulin sensitivity in short term studies; in the long run this could reduce risk of diabetes. [3,4]
Observational studies support the benefits of cocoa flavanols. The link between blood pressure and high cocoa intake was described in a study of the Kuna Indians, an isolated tribe who live on the Caribbean Coast of Panama. [5] Hypertension was extremely uncommon in this group, even among older ages, and even with a dietary salt intake that is greater than most Western populations. When the Kuna migrated to urban environments and changed their diets, their rates of high blood pressure increased. Notably, their traditional intake of cocoa as a beverage was very high, at more than five cups daily of either home-grown or Colombian cocoa powder rich in flavanols. The urinary levels of flavanols in the island-dwelling Kuna were significantly higher and their rates of death from heart disease, cancer, and diabetes significantly lower than their counterparts living in urban centers.
Other observational studies suggest a link between high cocoa or chocolate intake of 6 grams daily (1-2 small squares) and a reduced risk of heart disease and mortality, possibly in part by reducing blood pressure and inflammation. [6,7]
Dark chocolate is high in calories (150-170 calories per ounce) and can contribute to weight gain if eaten in excess. However, chocolate, like nuts can induce satiety, so the longer term implications for weight control are not clear. It also contains a moderate amount of saturated fat, which can negatively affect blood lipid levels, though its heart-protective effects from flavanols appear to outweigh the risk. Choosing dark chocolate and eating modest quantities may offer the greatest health benefits.
Purchase and Storage
- Choose 70% dark chocolate or higher to obtain the most flavanols. Though keep in mind that the higher the percentage of cocoa solids, the greater the bitter flavor.
- Store in a cool dry area (65-70 F) in a tightly sealed container. Do not refrigerate, which can promote the chocolate to “bloom,” a whitish coating caused by sugar rising to the surface due to excess moisture. Bloom does not affect flavor but does not look appealing.
- If stored properly, dark chocolate will last up to two years.
Serve
- To melt: Dark chocolate should be heated gradually to prevent scorching. This may be done on a stove top on low heat or in a microwave oven on 50% power. Break chocolate into smaller pieces and place in pan or microwave to heat. Stir continually (or after each minute) to ensure even heating. Drizzle 1-2 tablespoons of melted dark chocolate over oatmeal, yogurt, or fresh fruit for an easy healthful snack.
- Serve a few squares of dark chocolate or chocolate curls with fresh fruit and nuts for an easy elegant dessert.
- Blend 1-2 tablespoons of unprocessed cocoa with one large frozen banana for a dairy-free version of chocolate ice cream.
- Because the bitter flavor increases with a higher percentage of cocoa solids, try taking a small piece and allowing it to melt slowly in your mouth. This technique may offer a different, more pleasurable experience than quickly chewing and swallowing the chocolate.
Dark Chocolate Health Benefits
Let’s face it — chocolate is one of life’s most decadent treats. No matter how you enjoy it — as a candy bar, in a hot drink, drizzled over ice cream — chocolate brings joy.
Although chocolate is delicious, it’s not always nutritious — or even real chocolate at all. White chocolate, for example, doesn’t contain cocoa solids. That means it’s much more of a confection than anything else.
But dark chocolate benefits are numerous, as dietitian Devon Peart, MHSc, BASc, RD, explains.
Is Dark Chocolate Healthy?
When compared with other kinds of chocolate, dark chocolate stands tall. “Dark chocolate has lower added sugar and fat than milk or white chocolate,” says Peart, while noting it also boasts an abundance of beneficial antioxidants called flavonoids.
At their core, milk chocolate and dark chocolate have similar ingredients, including cocoa butter, sugar and cocoa solids. The two kinds of chocolate differ in their percentage of cocoa solids, however.
“Dark chocolate has between 50% and 90% cocoa solids,” says Peart. “And milk chocolate has between 10% and 50%.”
Unsurprisingly, the percentage of cocoa solids can affect the magnitude of dark chocolate’s benefits. “The higher percentage of cocoa solids, the more flavonoids and the lower sugar,” Peart explains. “If you’re doing 75% or 80% dark chocolate, there’ll be less added sugar than if you were at 50% dark chocolate.”
In addition to being lower in sugar, here are other dark chocolate benefits:
Rich in Flavanols
Flavanols are a type of flavonoid that’s found in plants such as the cacao tree. These trees produce the cacao beans used to make chocolate. “Flavanols are abundant in cacao beans,” says Peart. “The cacao beans are fermented and roasted, producing what we call cocoa beans. We make cocoa solids from those.”
Dark chocolate “contains two to three times more flavanol-rich cocoa solids as compared to milk chocolate,” Peart adds. “It’s significantly higher.”
That’s a huge health benefit for your heart. Flavanols are related to the production of nitric oxide, which relaxes your blood vessels and improves blood flow. In turn, this also lowers blood pressure.
Better blood flow is also great for our overall health. “Improved blood flow means protection from heart disease,” says Peart. “It’s also good for cognition [understanding thought], because you’re having more blood flow to the brain.”
Due to their antioxidant properties, flavanols are also beneficial in fighting cell damage relating to aging. And although more research is needed, scientists have also found some evidence that flavanol-richer chocolate can increase your insulin sensitivity. “The more you are sensitive to insulin, the lower your diabetes risk,” Peart states.
Source of Important Minerals
Dark chocolate is packed full of important minerals, including iron, magnesium, zinc, copper and phosphorus. In your body, these minerals are used to support factors such as immunity (zinc), can help keep your bones and teeth healthy (phosphorus), and contribute to better sleep quality (magnesium).
Non-Dairy
As its name implies, milk chocolate contains some form of milk or milk solids. But dark chocolate is generally considered non-dairy. That means it’s a good option if you have a sensitivity to milk products or try to keep a dairy-free diet. Peart notes that manufacturing processes could introduce dairy products into the chocolate, so it’s best to check the ingredient list before purchase.
High in Fiber
Compared to other sweet treats, dark chocolate is high in fiber. “In a small amount of dark chocolate (about an ounce), there’s are about four grams of fiber,” Peart says.
Protects Skin From Sun Damage
The antioxidants in dark chocolate improve blood flow to your skin and protect it from sun damage. A small study even found that eating chocolate high in flavanols — that is, dark chocolate — can protect your skin from the effects of UV (ultraviolet) rays.
Enhances Your Mood
Good news: If you feel better after eating dark chocolate, there’s a scientific reason for that. Dark chocolate has long been associated with feelings of pleasure and enjoyment. Those feelings may originate from what are called polyphenolic compounds.
“Polyphenols are antioxidants that lower cortisol, a stress hormone,” Peart explains. “So there are mood-enhancing benefits to eating dark chocolate.” In fact, a study published in January 2022 found that participants who ate 85% dark chocolate daily maintained better overall mood than others who ate chocolate with less cocoa — or no chocolate at all.
Are There Downsides to Dark Chocolate?
At higher percentages, dark chocolate has a bitter taste and contains more caffeine.
“Caffeine can exacerbate reflux, or heartburn,” says Peart. “If you have a sensitivity to caffeine or don’t want to have caffeine because it’s a stimulant, you should stay away from dark chocolate.”
The amount of caffeine in dark chocolate is far less than the amount you’ll find in coffee, though. “Even if you had two ounces of 70% dark chocolate, there would be around 50 to 60 milligrams of caffeine,” Peart says. “In an eight-ounce cup of coffee, which is much smaller than most people drink, there’s 100 to 200 milligrams.”
Dark chocolate also contains a “moderate amount of saturated fat,” Peart adds, which is the kind associated with high cholesterol. “But the heart-protective benefits of flavanols are thought to outweigh the downside of the saturated fat in dark chocolate.”
What’s The Recommended Dark Chocolate Serving Size?
Peart says a recommended dark chocolate serving size is between one and two ounces, which is about 30 to 60 grams. That’s a bigger amount of chocolate than you might think. For example, one ounce is the equivalent of three thin squares of chocolate broken off from a bigger bar. Dark chocolate is also best savored slowly — a little goes a long way.
Should You Eat Dark Chocolate Every Day?
As with any sweet treat, moderation is key. “One misconception often is, ‘Well, dark chocolate is good for me, so I can have however much I want,’” Peart says. “There are some benefits to dark chocolate in terms of antioxidants, like the flavanols. But they’re not compelling enough that we would say you should definitely include this in your diet. Pound for pound, it’s a high-calorie food. It’s definitely something to enjoy in moderation.”
Peart recommends thinking about your dark chocolate consumption much like you would consider your consumption of nuts. Both are filling — meaning, you don’t have to eat as much to feel satisfied — and high in fat, so they are high calorie. You want to stick to smaller portions.
“That being said, the reason why I do often recommend dark chocolate as a good option for a snack or a treat is because it has a strong bitter flavor,” Peart says. “We don’t need a lot of chocolate to enjoy it.”
Because of this strong flavor, dark chocolate is admittedly an acquired taste. “When people first have it, they usually don’t like it,” Peart says. She recommends starting at a less-bitter dark chocolate and moving up. “Start by having 50% dark chocolate and then move up to 65% and then 70% and work your way up.”
Although there are some downsides, dark chocolate is overall a healthier choice if you’re looking for a delicious way to finish off a meal. “And you’ll need less of it to get satisfaction than you would from other sweets,” Peart says. “Dark chocolate is comforting. It signals to your brain that you’re satisfied and finished. And it is satiety-inducing [feeling satisfied], so you are more likely to feel like you’ve had enough.”
If you buy quality dark chocolate with a high cocoa content, then it’s quite nutritious.
It contains a decent amount of soluble fiber and is loaded with minerals.
A 100-gram bar of dark chocolate with 70–85% cocoa contains:
- 11 grams of fiber
- 66% of the DV for iron
- 57% of the DV for magnesium
- 196% of the DV for copper
- 85% of the DV for manganese
In addition, it has plenty of potassium, phosphorus, zinc, and selenium.
Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. These nutrients also come with 600 calories and moderate amounts of sugar.
For this reason, dark chocolate is best consumed in moderation.
The fatty acid profile of cocoa and dark chocolate is also good. The fats consist mostly of oleic acid (a heart-healthy fat also found in olive oil), stearic acid, and palmitic acid.
The stearic acid has a neutral effect on body cholesterol. Palmitic acid can raise cholesterol levels, but it only makes up one-third of the total fat calories.
Dark chocolate also contains stimulants like caffeine and theobromine, but it’s unlikely to keep you awake at night, as the amount of caffeine is very small compared with coffee.
Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese, and a few other minerals.
ORAC stands for oxygen radical absorbance capacity. It’s a measure of the antioxidant activity of foods.
Basically, researchers set a bunch of free radicals (bad) against a sample of a food and see how well the antioxidants in the food can disarm the free radicals.
Based on these studies, chocolate is considered rich in antioxidants. But the biological relevance of ORAC values is questioned, as it’s measured in a test tube and may not have the same effect in the body.
Research in humans does not always show the same range of antioxidant effects for chocolate. But experts say there isn’t enough evidence yet to say for certain.
Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols and catechins, among others. According to research, the polyphenols in dark chocolate may help lower some forms of LDL (“bad”) cholesterol when combined with other foods like almonds and cocoa.
One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested, which included blueberries and acai berries.
Cocoa and dark chocolate have a wide variety of powerful antioxidants. In fact, they have way more than most other foods.
The flavanoids in dark chocolate can stimulate the endothelium, the lining of arteries, to produce nitric oxide (NO).
One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure.
Many controlled studies show that cocoa and dark chocolate can improve blood flow and lower blood pressure, though the effects are usually mild.
However, one study in people with type 2 diabetes and high blood pressure showed no effect, so take this with a grain of salt. It’s possible that people who are already receiving treatment for high blood pressure may not get any additional benefit from adding cocoa flavanols to their diet.
Given the great variation between studies on this subject, it’s clear that more research is needed.
The bioactive compounds in cocoa may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.
Consuming dark chocolate can improve several important risk factors for heart disease. It may protect against high cholesterol.
In a small study, eating dark chocolate supplemented with the flavanol lycopene was found to significantly decrease levels of total cholesterol, LDL (“bad”) cholesterol, and triglycerides.
Some forms of LDL cholesterol are more likely to oxidize, which happens if they react with free radicals in your body. Oxidation makes the LDL particle itself reactive and capable of damaging other tissues, such as the lining of the arteries in your heart.
It makes perfect sense that cocoa lowers oxidation-prone forms of LDL. It contains an abundance of powerful antioxidants that do make it into the bloodstream and protect lipoproteins against oxidative damage.
The flavanols in dark chocolate can also reduce insulin resistance, which is another common risk factor for diseases like heart disease and diabetes.
However, dark chocolate also contains sugar, which can have the opposite effect.
Dark chocolate improves several important risk factors for disease. It lowers oxidation-prone LDL and improves insulin sensitivity.
The compounds in dark chocolate appear to be highly protective against the oxidation of LDL.
In the long term, this should cause much less cholesterol to lodge in the arteries, resulting in a lower risk of heart disease.
In fact, research show a fairly drastic improvement.
Over time, a number of studies have shown that consuming flavanol-rich cocoa or chocolate can lower blood pressure and improve cardiovascular health.
A review of studies revealed that eating chocolate 3 times per week lowered the risk of cardiovascular disease by 9% . Eating chocolate more often showed little additional benefit.
Another review suggested that eating 45 grams of chocolate per week lowers cardiovascular disease risk by 11%. Consuming more than 100 grams per week does not appear to produce health benefits.
A 2017 clinical trial found that subjects who consumed almonds with or without dark chocolate showed improved LDL cholesterol levels.
Although all of these findings are promising, more evidence is needed to know if it was the chocolate that reduced the risk.
However, since the biological process is known (lower blood pressure and lower oxidization-prone LDL), it’s plausible that regularly eating dark chocolate may reduce the risk of heart disease.
Research shows a reduction in heart disease risk among those who consume a moderate amount of chocolate.
The bioactive compounds in dark chocolate may also be great for your skin.
The flavanols can protect against sun damage, improve blood flow to the skin, and increase skin density and hydration (16).
The minimal erythemal dose (MED) is the minimum amount of UVB rays required to cause redness in the skin 24 hours after exposure.
Studies have shown that MED can increase and even double after consuming high-flavanol dark chocolate or cocoa for 12 weeks (16). The result is that your skin has better protection from the sun.
If you’re planning a beach vacation, consider enjoying some extra dark chocolate in the prior weeks and months. But check with your doctor or dermatologist before forgoing your normal skin care routine in favor of more dark chocolate. And remember that chocolate can’t replace sunscreen and other forms of sun protection.
Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it from sun damage.
The good news isn’t over yet. Dark chocolate may also improve the function of your brain.
Studies show that eating high flavanol cocoa can improve blood flow to the brain in young adults. This may explain why eating cocoa daily appears to improve attention, verbal learning, and memory.
Cocoa flavanoids may also help maintain cognitive function in older adults with mild cognitive impairment and reduce the chance of progressing to dementia. But more research is needed.
Additionally, cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function in the short term.
Cocoa or dark chocolate may improve brain function by increasing blood flow. It also contains stimulants like caffeine and theobromine.
There is considerable evidence that cocoa can provide powerful health benefits, being especially protective against heart disease.
Of course, this doesn’t mean you should go all out and consume lots of chocolate every day. It’s still loaded with calories and easy to overeat.
Maybe have a square or two after dinner and try to savor them. If you want the benefits of cocoa without the calories in chocolate, consider making a hot cocoa without any cream or sugar.
Also, note that a lot of the chocolate on the market is not nutritious.
Choose quality stuff: dark chocolate with 70% or higher cocoa content. You might want to check out this guide on how to find the best dark chocolate.
Dark chocolates typically contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain. Chocolate is a remarkable food that tastes awesome while providing significant health benefits.
- Cocoa is sometimes treated with alkali, or Dutch-processed, to improve the flavor and appearance. However this causes a significant loss of flavanols. Natural cocoa, found in the baking aisle, retains the most flavanols. [8]
- The higher percentage of cocoa solids, the higher the caffeine content. Two ounces of 70% dark chocolate contains about 50-60 mg caffeine. In comparison, an 8-ounce cup of coffee contains 100-200 milligrams of caffeine.
- If your chocolate has developed bloom, no need to throw it out! You can remove the bloom by melting the chocolate, stirring it well, and then allowing it to slowly cool back into a solid.
- Chocolate is derived from an intensive process of farming, harvesting, and transport, often employing less expensive labor or child labor overseas. “Fair-Trade” labeled chocolate certifies that the chocolate has been manufactured at a fair wage and with the exclusion of child labor.
Dark chocolate brands have a wide range of cocoa percentages, which can be confusing. When you’re choosing dark chocolate, look for bars that have a cocoa content of 70% or higher. Higher-percentage dark chocolate contains a higher concentration of antioxidants and nutrients compared to chocolate with a lower cocoa percentage. Consuming chocolate with a higher cocoa content is associated with several health benefits, such as improved heart health and brain function. Chocolate with a higher cocoa percentage also tends to be lower in sugar.
- Avoid Alkalized or Dutched Dark Chocolate. Dutching is a chocolate processing method that involves treatment with alkali, otherwise known as alkalization. This method is used to change the color of the chocolate and reduce the bitter flavor. However, several studies have demonstrated that Dutching significantly reduces the amount of antioxidants in chocolate. For this reason, chocolate that has been Dutched should be avoided. To check whether chocolate has been Dutched, check the ingredients list for something along the lines of “cocoa processed with alkali.”
References
- Fisher ND, Hughes M, Gerhard-Herman M, Hollenberg NK. Flavanol-rich cocoa induces nitric-oxide-dependent vasodilation in healthy humans. J Hypertens. 2003;21:2281-6.
- Engler MB, Engler MM, Chen CY, et al. Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults. J Am Coll Nutr. 2004;23:197-204.
- Grassi D, Desideri G, Mai F, et al. Cocoa, glucose tolerance, and insulin signaling: cardiometabolic protection. J Agric Food Chem. 2015;63:9919-26.
- Hooper L, Kay C, Abdelhamid A, et al. Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. Am J Clin Nutr. 2012;95:740-51.
- Hollenberg NK, Fisher ND, McCullough ML. Flavanols, the Kuna, cocoa consumption, and nitric oxide. J Am Soc Hypertens. 2009;3:105-12.
- Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med. 2006;166:411-7.
- Buijsse B, Weikert C, Drogan D, Bergmann M, Boeing H. Chocolate consumption in relation to blood pressure and risk of cardiovascular disease in German adults. Eur Heart J. 2010;31:1616-23.
- 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;56:8527-33.
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