Dark Chocolate — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 546 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 61 g | 22.18% |
| Fiber | 7 g | 25% |
| Sugars | 48 g | 96% |
| Glycemic Index | 23 | - |
| Protein | 5 g | 10% |
| Sodium | 24 mg | 1.04% |
| Total Fat | 31 | 39.74% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
7 g
🥔 Good Fiber Content
23
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in antioxidants such as flavonoids, which help protect the body from free radicals and reduce inflammation.
- Supports heart health by improving blood flow, lowering blood pressure, and reducing bad cholesterol levels.
- Enhances mood by stimulating the production of endorphins and serotonin, which can improve feelings of well-being.
- Contains essential minerals such as iron, magnesium, copper, and manganese, which support various bodily functions and overall health.
- May improve brain function by increasing blood flow to the brain and providing neuroprotective benefits.
Health risks
- High calorie content which can contribute to weight gain if consumed in large quantities, especially when paired with other calorie-dense foods.
- High caffeine content particularly in very dark chocolates, which can cause side effects like insomnia, increased heart rate, or anxiety if consumed in large amounts.
- Risk of allergic reactions in individuals allergic to cocoa or other ingredients commonly found in chocolate, such as nuts or dairy.
- Potential for heavy metal contamination as some dark chocolates may contain trace amounts of heavy metals like lead or cadmium, which can pose health risks with excessive consumption.
How to choose dark chocolate
When craving dark chocolate, look for bars with a cocoa content of at least 70%. The surface should be smooth and free of any white spots, indicating proper storage. The aroma should be rich and inviting.
Avoid bars that appear dull or have a brittle, dry texture, which can result from age or poor quality cocoa. Quality dark chocolate will have a satisfying snap when broken and melt smoothly on the palate.
How to store dark chocolate
Dark chocolate should be kept in a cool, dry area away from sunlight. Storing it in a pantry or cupboard is ideal to maintain its rich flavor and texture. Properly stored, dark chocolate can last several months.
Heat exposure can cause chocolate to melt, while moisture can lead to a white, powdery bloom. It is best not to refrigerate unless necessary. Ensure the packaging is well-sealed to prevent it from absorbing other odors.
✅ Extra Tip
How long does it last?
Dark chocolate can last for 1-2 years when stored in a cool, dark place. Proper storage helps maintain its quality and flavor. Always check for any signs of bloom or off flavors before consuming.
What to do with leftovers?
Leftover dark chocolate can be used in a variety of indulgent ways. Melt it and drizzle over ice cream, cakes, or brownies for a rich, luxurious topping, or mix it into milkshakes for an extra chocolatey treat. Dark chocolate is also great when chopped and added to cookies, muffins, or granola bars for a deep, intense flavor.
Use melted dark chocolate to dip fruits like strawberries, bananas, or apples, or use it as a filling for truffles or candies. If you have a lot of dark chocolate, consider making a batch of chocolate bark with nuts and dried fruits, or using it in a fondue with marshmallows and pretzels for dipping. Dark chocolate can also be grated and sprinkled over whipped cream on desserts or blended into a smoothie for a rich, chocolatey flavor. For a quick snack, try making dark chocolate-covered nuts or using chocolate pieces in a trail mix with dried fruits and seeds.
👨⚕️️ Medical disclaimer
How dark chocolate supports specific health conditions
Dark chocolate is rich in flavonoids, which support heart health by improving blood circulation and reducing cholesterol levels. It also promotes brain function by enhancing cognitive performance and improving mood. Dark chocolate contains magnesium, supporting muscle health and reducing cramps. Its antioxidants help protect cells from oxidative damage, supporting immune health. Consuming dark chocolate in moderation can also help with weight management by reducing cravings for sweet treats.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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