FoodScore
0/ 100
Avoidsweet· 1 oz

Dark chocolate (70–85% cacao)

Dark chocolate (70–85% cacao) scores 22/100 (Avoid) primarily due to its high content of added sugar and saturated fat, which outweigh its beneficial micronutrients and fiber.

  • Dark chocolate (70–85% cacao) is classified as NOVA 4, indicating it is an ultra-processed food.
  • A 100g serving contains 24g of added sugar, contributing significantly to its low FoodScore.
  • It provides 11.9mg of iron per 100g, meeting 66% of the Daily Value.
  • High in saturated fat, with 24.5g per 100g, which is a major penalty.
  • Offers 10.9g of fiber per 100g, a notable positive for digestive health.
  • Scores +4 points above the sweet category average (18/100 across 97 foods).
Fiber
10.9g
39% of Daily Value
Protein
7.8g
16% of Daily Value
Added sugar
24g
48% of Daily Value
Sodium
20mg
1% of Daily Value
+
What it brings to the table
Fiber (10.9g)+12
Protein (7.8g)+3
Micronutrients (Potassium, Iron, Magnesium, Phosphorus, Zinc)+10
−
What holds it back
Added sugar (24g)-25
Saturated fat (24.5g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3

Why it scores 22

Dark chocolate (70–85% cacao) receives a FoodScore of 22/100, placing it in the 'Avoid' category. This score is largely driven by significant penalties from its high added sugar and saturated fat content. A 100g serving contains 24g of added sugar, incurring a substantial -25 point penalty, and 24.5g of saturated fat, leading to a -15 point penalty. Furthermore, its classification as a NOVA 4 ultra-processed food results in an additional -10 points, with an extra -3 points for being a concentrated ultra-processed fat. On the positive side, it gains +12 points for its 10.9g of fiber, which is a good amount for digestive health. It also receives +3 points for its 7.8g of protein and +10 points for its notable micronutrient profile, including 11.9mg of iron (66% DV), 228mg of magnesium (54% DV), and 715mg of potassium (15% DV). For dark chocolate to achieve a higher score, a significant reduction in added sugar and saturated fat would be necessary, along with a move towards less processing.

Health benefits

What the nutrients in dark chocolate (70–85% cacao) actually do for you, grounded in established dietary science.

Supports Iron Intake

Dark chocolate can contribute to your daily iron needs. Iron is an essential mineral vital for oxygen transport in the blood and preventing iron-deficiency anemia. A 100g serving of dark chocolate (70–85% cacao) provides 11.9mg of iron, which is 66% of the Daily Value. This makes it a notable plant-based source of iron. However, the iron in plant foods is non-heme iron, which is less readily absorbed than heme iron from animal sources, though absorption can be enhanced by consuming it with vitamin C.

Source of Magnesium

Dark chocolate is a good source of magnesium, a mineral involved in over 300 biochemical reactions in the body. Magnesium is crucial for muscle and nerve function, blood glucose control, and blood pressure regulation. A 100g serving offers 228mg of magnesium, fulfilling 54% of the Daily Value. Including magnesium-rich foods in your diet can support overall physiological processes, but it's important to consider the other nutritional aspects of dark chocolate when relying on it for this nutrient.

Provides Dietary Fiber

Dark chocolate (70–85% cacao) contains a significant amount of dietary fiber. Fiber is important for digestive health, promoting regular bowel movements and contributing to satiety. A 100g serving delivers 10.9g of fiber, which is a substantial portion of the recommended daily intake for adults. While beneficial, the fiber content should be weighed against the high calorie and sugar content of dark chocolate, making portion control essential.

Contains Potassium

Dark chocolate contributes potassium to the diet, an important electrolyte. Potassium plays a key role in maintaining fluid balance, nerve signals, and muscle contractions. It is also important for blood pressure regulation, as dietary guidelines emphasize adequate potassium intake to counteract the effects of sodium. A 100g serving provides 715mg of potassium, which is 15% of the Daily Value. While a good source, it's important to remember that dark chocolate is also high in calories and fat.

How to eat it

Dark chocolate (70–85% cacao) is typically consumed as a sweet treat or dessert, often enjoyed on its own or incorporated into baked goods. It's known for its rich, slightly bitter flavor profile. Given its high calorie and fat content, it's best enjoyed in small portions as an occasional indulgence rather than a dietary staple. Pairing it with fruits or nuts can add complementary nutrients.

Enjoy dark chocolate in small, controlled portions, such as a 1-ounce square, to manage calorie and sugar intake.
Pair dark chocolate with fresh fruit like berries or orange slices to add fiber and vitamins, balancing the richness.
Melt dark chocolate and drizzle over oatmeal or yogurt for a flavorful topping, rather than consuming large bars.
Store dark chocolate in a cool, dry place to prevent blooming (a white film) and maintain its quality and texture.
Things to keep in mind

While generally safe for most people in moderation, dark chocolate contains caffeine and theobromine, which can cause insomnia or nervousness in sensitive individuals, especially if consumed late in the day. Its high fat content, particularly saturated fat, means excessive consumption could contribute to increased calorie intake and potentially affect cholesterol levels. Individuals with migraines or acid reflux may find that chocolate triggers symptoms. Due to its added sugar content, those managing blood sugar levels should consume it sparingly.

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Reader questions
Is dark chocolate (70–85% cacao) considered healthy?
Dark chocolate (70–85% cacao) contains beneficial minerals like iron and magnesium, and a good amount of fiber. However, its FoodScore of 22/100 (Avoid) reflects its high levels of added sugar and saturated fat. While it offers some positives, these are significantly outweighed by the less desirable components, making it a food to consume in moderation.
Is dark chocolate good for heart health?
While some compounds in dark chocolate have been studied for their potential benefits, its high saturated fat content (24.5g per 100g) is a concern for heart health according to dietary guidelines. The added sugar content is also a factor. Therefore, it is not recommended as a primary food for promoting heart health, and healthier sources of beneficial compounds should be prioritized.
Is dark chocolate (70–85% cacao) an ultra-processed food?
Yes, dark chocolate (70–85% cacao) is classified as a NOVA 4 food, meaning it is ultra-processed. This classification is due to its formulation with multiple ingredients, including significant amounts of added sugar and fats, and industrial processing methods. This contributes to its lower FoodScore.
How much dark chocolate is a reasonable serving?
A reasonable serving of dark chocolate is typically around 1 ounce (28g). This portion size helps manage the intake of calories, added sugar, and saturated fat, allowing you to enjoy its flavor without overconsuming less desirable nutrients. Larger portions would significantly increase these intakes.
What are some alternatives to dark chocolate for a sweet treat?
For a sweet treat with fewer penalties, consider options like fresh fruit (e.g., berries, apples) which provide natural sweetness and fiber without added sugar or saturated fat. If you crave a chocolate flavor, look for cocoa powder with no added sugar, or consider small amounts of very dark chocolate (90%+ cacao) with minimal added sugar, though it will still be high in fat.
Does dark chocolate contain caffeine?
Yes, dark chocolate (70–85% cacao) does contain caffeine, along with a related stimulant called theobromine. The amount varies by cacao percentage and brand, but it's enough to potentially cause stimulant effects in sensitive individuals, especially if consumed in larger quantities or close to bedtime. This is a factor to consider for those sensitive to stimulants.
Can dark chocolate help with weight management?
Dark chocolate is calorie-dense (598 calories per 100g) and high in fat, which can make weight management challenging if consumed in large quantities. While its fiber content (10.9g per 100g) can contribute to satiety, the high calorie and added sugar content mean it's generally not recommended as a primary food for weight loss. Portion control is crucial if included in a weight management plan.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20