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Chocolate (cocoa) Calories
Chocolate with cocoa, rich in flavor and energy from sugar and fat.
In season: Winter · Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chocolate (cocoa) (20 g) has 107 calories. That works out to 535 calories per 100 g. It contains 11.9 g of carbs, 1.4 g of protein, 6.1 g of fat and 1.4 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.
Chocolate (cocoa) Nutrition Facts
Selected: 1 piece (medium) · 20 g
107
KCAL / 20G
Carbs
11.9g
· 4% DV
Protein
1.4g
· 3% DV
Fat
6.1g
· 8% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 5% · Fat 51%
Chocolate (cocoa) nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 3.7 g | 19% |
| Trans fat | 0.01 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 11.9 g | 4% |
| Fiber | 1.4 g | 5% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Chocolate (cocoa)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 107 kcal |
| 1 piece (extra small) | 5 g | 27 kcal |
| 1 piece (small) | 10 g | 54 kcal |
| 1 serving (medium) | 30 g | 161 kcal |
| 1 piece (large) | 40 g | 214 kcal |
| 1 serving (large) | 50 g | 268 kcal |
| 1 pack (medium) | 80 g | 428 kcal |
| 100 g | 100 g | 535 kcal |
| 1 pack (large) | 100 g | 535 kcal |
Calculated from 535 calories per 100 g.
Frequently Asked Questions About Chocolate (cocoa)
Is chocolate toxic to dogs?
Yes, chocolate can poison dogs. Theobromine and caffeine affect dogs more strongly than people, and the risk depends on the type and amount eaten. Contact a veterinarian promptly if your dog gets into chocolate.
Why does chocolate turn white?
A white or gray film is usually fat bloom or sugar bloom, caused by temperature changes or moisture. It can affect the texture and appearance, but it does not usually mean the chocolate is unsafe to eat.
Does chocolate contain caffeine?
Yes, chocolate contains caffeine as well as the related stimulant theobromine. The amount varies with its cocoa content, so chocolate with more cocoa generally has more of these stimulants.
Does chocolate go bad?
Yes, chocolate can lose quality and eventually spoil, especially if exposed to heat, moisture, or strong odors. Check the date and packaging, and discard it if you notice mold, an unusual smell, or other clear signs of spoilage.
How do you melt chocolate without burning it?
Melt chocolate slowly in a dry bowl over gently simmering water, stirring as it softens. Keep all water and steam out of the chocolate; even a little moisture can make it seize into a thick, lumpy mass.
Can chocolate be frozen?
Yes, chocolate can be frozen if it is wrapped airtight to protect it from moisture and odors. Let it return to room temperature while still wrapped to reduce condensation on the surface.
What is the difference between dark chocolate and milk chocolate?
Dark chocolate contains cocoa solids and cocoa butter, while milk chocolate also includes milk ingredients and is usually sweeter. Recipes vary, so the taste and texture differ between individual bars.
Can chocolate keep you awake?
Yes, chocolate may make it harder to sleep if you are sensitive to stimulants or eat it close to bedtime. Its caffeine and theobromine content varies, but both can have a stimulating effect.
Does chocolate cause headaches?
Chocolate is a headache trigger for some people, but it does not affect everyone the same way. If you suspect a connection, note when you eat it and when symptoms occur to see whether a pattern emerges.
Can you eat chocolate during pregnancy?
Yes, chocolate can be eaten during pregnancy, but its caffeine contributes to your total daily intake. If you have been advised to limit caffeine or have a pregnancy-related concern, ask your healthcare professional.
Chocolate (cocoa) Vitamins & Minerals
Vitamins
B2
0.05mg · 4% DV
B5
0.1mg · 2% DV
B12
0.04µg · 2% DV
B3
0.24mg · 2% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.22mg · 10% DV
Phosphorus
42mg · 6% DV
Magnesium
24mg · 6% DV
Potassium ⭐
84mg · 2% DV
Sodium
12mg · 1% DV
Chocolate (cocoa) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chocolate (cocoa)
To burn the 107 calories in 1 piece (medium) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chocolate (cocoa)?
Cocoa chocolate combines cocoa ingredients with sugar and fat to make a sweet, familiar treat. Its flavour can range from gently cocoa-scented to deeply chocolatey, while the texture is usually smooth and melts readily. It is eaten on its own, offered as a small sweet, or used in baking and desserts.
In many places, people enjoy it with coffee or tea, as an after-dinner bite, or as a convenient snack; recipes and preferred sweetness vary around the world. It is energy-dense, with much of its energy coming from sugar and fat, and provides 535 calories per 100 g. A modest piece alongside fruit or a hot drink makes a satisfying treat without making it the centre of a snack.
How Nutritious Is Chocolate (cocoa)?
Nutrient density
Low
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
Medium
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.
Is Chocolate (cocoa) 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 (cocoa) Contain Allergens?
Contains these allergens:
Which Diets Is Chocolate (cocoa) 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 (cocoa) Fat Profile
SATURATED
3.7g
MONOUNSATURATED
1.96g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.