1 piece (medium) of Chocolate (20 g) has 107 calories. That works out to 535 calories per 100 g. It contains 11.9 g of carbs, 1.5 g of protein, 6.1 g of fat and 0.7 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.

What is Chocolate?

Chocolate is made from cacao beans, which are fermented, roasted and ground into cocoa mass; sugar and often cocoa butter or milk are added to make different styles. Cacao grows in tropical regions, while chocolate’s history reaches back to cacao traditions in Mesoamerica. Dark, milk and white chocolate differ considerably in flavour and ingredients.

It is eaten as a small bar or piece, used in baking and desserts, or melted into drinks such as hot chocolate. Higher-cocoa chocolate tends to taste more intense and less sweet, with a firm snap that gives way to a smooth melt. Chocolate is energy-dense, with much of its energy coming from fat and sugar, alongside some protein and fibre. A modest piece with fruit or coffee can make a satisfying treat.

Chocolate Nutrition Facts

Selected: 100 g

535

KCAL / 100G

Carbs

59.4g

· 22% DV

Protein

7.5g

· 15% DV

Fat

30.7g

· 39% DV

Fiber

3.4g

· 12% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 44% · Protein 6% · Fat 50%

Chocolate Vitamins & Minerals

Vitamins

0.25mg · 19% DV

1.2mg · 8% DV

B12

0.2µg · 8% DV

0.08mg · 7% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

180mg · 26% DV

Magnesium

63mg · 15% DV

Iron

2mg · 11% DV

How Nutritious Is Chocolate?

Nutrient density

Low

25/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

28/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Chocolate Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chocolate

To burn the 535 calories in 100 g:

🚶

132min

Walking (5 km/h)

🏃

55min

Running (8 km/h)

🚴

73min

Cycling

🏊

62min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chocolate Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Chocolate Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

Which Diets Is Chocolate Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chocolate Fat Profile

SATURATED

18.5g

MONOUNSATURATED

9.8g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Chocolate

🍫vs🍬

Chocolate vs Rose Turkish delight205 kcal more per 100 g

→🍫vs🍯

Chocolate vs Caramel sauce215 kcal more per 100 g

→🍫vs🍫

Chocolate vs Dark chocolate5 kcal fewer per 100 g

→🍫vs🍮

Chocolate vs Höşmerim215 kcal more per 100 g

→

Foods Similar to Chocolate

🍬

Rose Turkish delight

330 kcal

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

145 kcal

Frequently Asked Questions About Chocolate

Why does chocolate turn white?

The pale coating is usually fat bloom or sugar bloom: cocoa butter or sugar crystals have moved to the surface after temperature changes or moisture exposure. It is generally a quality issue, not a safety problem, if the chocolate smells and tastes normal.

How do you melt chocolate without burning it?

Chop the chocolate and melt it gently in a dry bowl set over a pan of barely simmering water, making sure the bowl does not touch the water. Stir often and keep steam and water out, since even a little moisture can make chocolate seize.

Does chocolate go bad?

Yes, chocolate can lose its flavor and quality over time, especially if exposed to heat, moisture, or strong odors. Store it sealed in a cool, dry, dark place, and discard it if it smells rancid or has mold; white bloom alone does not mean it is spoiled.

Is dark chocolate healthier than milk chocolate?

Dark chocolate usually contains more cocoa and less milk than milk chocolate, so it often has a more intense flavor and may contain more cocoa-derived compounds. It is still a sweet, energy-dense food, and a higher cocoa percentage does not make unlimited portions beneficial.

Is chocolate toxic to dogs?

Yes. Chocolate contains theobromine and caffeine, which dogs process much more slowly than people do. The danger depends on the chocolate type, amount eaten, and the dog's size; contact a veterinarian promptly if your dog has eaten chocolate.

How should chocolate be stored?

Keep chocolate tightly wrapped in a cool, dry, dark place away from strong-smelling foods. A refrigerator is usually unnecessary and can cause condensation or sugar bloom; if your room is very warm, seal the chocolate in an airtight container before chilling it.

Does chocolate contain caffeine?

Yes, chocolate contains caffeine from cocoa, and dark chocolate generally has more than milk chocolate because it contains more cocoa. It also contains theobromine, another stimulant, so chocolate close to bedtime can affect sleep in sensitive people.

How do you temper chocolate?

Tempering means melting, cooling, and gently reheating chocolate in a controlled way so it sets with a glossy finish and a clean snap. Use a thermometer and follow temperatures suited to the chocolate type; keep every utensil completely dry.

Can you freeze chocolate?

Yes, chocolate can be frozen, though sudden temperature changes may cause bloom or condensation. Seal it airtight, let it thaw gradually in the refrigerator while still wrapped, then bring it to room temperature before opening to reduce moisture on the surface.

Is white chocolate really chocolate?

Yes, white chocolate is considered chocolate because it contains cocoa butter, but it has no cocoa solids, which give dark and milk chocolate their brown color and characteristic flavor. It is typically made with cocoa butter, sugar, and milk ingredients.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026