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Many people occasionally enjoy something sweet, and chocolate is often the go-to treat for satisfying sugar cravings. Real Simple explains whether chocolate can be a reasonable daily choice from a nutritional perspective.
The publication notes that if you have to choose between milk and dark chocolate, dark chocolate is the better option. It contains less added sugar and more beneficial nutrients, such as antioxidants.
Both milk and dark chocolate are made from cocoa, which comes from the cacao plant. Although both undergo processing, dark chocolate is considered less processed compared to milk chocolate.
Dark chocolate is often regarded as one of the healthiest types of chocolate because it helps satisfy sweet cravings while also providing nutrients. A key characteristic is its higher cocoa content—typically at least 50%, and often 70% or more in higher-quality varieties. It also usually contains little to no milk and less added sugar.
According to dietitian Sheri Gaw, the higher cocoa content means more heart-protective antioxidants and less added sugar per bar. She recommends choosing dark chocolate with at least 70% cocoa.
Per USDA data, a standard serving of dark chocolate contains:
- Calories: 170
- Carbohydrates: 13 g
- Fiber: 3.09 g
- Sugar: 6.8 g
- Fat: 12.1 g
- Protein: 2.21 g
- Magnesium: 64.6 mg
- Zinc: 0.938 mg
- Iron: 3.37 mg
- Caffeine: 22.7 mg
Gaw adds, citing a 2024 study, that due to high levels of flavanols, dark chocolate may have cardiovascular benefits. For example, male runners who consumed 50 g of dark chocolate daily for two weeks showed improved blood pressure and arterial function.
Some researchers even consider dark chocolate a “functional food,” meaning it may help reduce the risk of certain diseases, including Alzheimer’s disease and cancer, thanks to its antioxidant activity.
According to Gaw, consuming around 30 g of dark chocolate daily can have positive health effects, especially if it replaces other sugary snacks. However, she emphasizes moderation, as it is still a calorie-dense food and contains caffeine, which may affect sensitive individuals.
