Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Dark chocolate Calories
High cocoa content, antioxidant source, lower sugar
In season: Winter · Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Dark chocolate (20 g) has 108 calories. That works out to 540 calories per 100 g. It contains 9.2 g of carbs, 1.5 g of protein, 7.2 g of fat and 2.2 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
What is Dark chocolate?
Dark chocolate is made from cocoa solids and cocoa butter, usually with sugar; the proportion of cocoa varies by bar. Chocolate has roots in the cacao traditions of Central America, while the solid bars familiar today developed later. A higher cocoa content generally brings a deeper, more bitter flavour and less sweetness.
Its firm snap gives way to a smooth, slowly melting texture. It is enjoyed as a small treat, paired with coffee or tea, and used in baking, from brownies to ganache. Dark chocolate provides fibre—11 g per 100 g—and is energy-dense, so a modest piece is often satisfying. Try it with berries or nuts, or grate a little over yoghurt for a less sweet dessert.
Dark chocolate Nutrition Facts
Selected: 100 g
540
KCAL / 100G
Carbs
46g
· 17% DV
Protein
7.5g
· 15% DV
Fat
36g
· 46% DV
Fiber
11g
· 39% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 6% · Fat 60%
Dark chocolate Vitamins & Minerals
Vitamins
B2
0.25mg · 19% DV
B1
0.08mg · 7% DV
B3
1.1mg · 7% DV
Biotin
2µg · 7% DV
Minerals
Copper
2mg · 222% DV
Magnesium
230mg · 55% DV
Iron
9mg · 50% DV
Phosphorus
310mg · 44% DV
How Nutritious Is Dark chocolate?
Nutrient density
Medium
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.
Dark chocolate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dark chocolate
To burn the 540 calories in 100 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.
Is Dark 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 Dark chocolate Contain Allergens?
No known major allergens
Which Diets Is Dark chocolate Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dark chocolate Fat Profile
SATURATED
21g
MONOUNSATURATED
11g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Compare Dark chocolate
Foods Similar to Dark chocolate
Frequently Asked Questions About Dark chocolate
Is dark chocolate good for you?
Dark chocolate can be a nutritious sweet because cocoa contains flavanols, but it also contains fat and often sugar. Enjoy it in a modest portion rather than treating it as a health supplement.
How much dark chocolate should you eat in a day?
There is no universal daily amount for dark chocolate. One medium piece, about 20 g, is a typical serving; choose less if it crowds out other foods or adds more sugar than you want.
Is dark chocolate toxic to dogs?
Yes, dark chocolate is toxic to dogs because theobromine can cause serious illness. If your dog eats any, contact a veterinarian promptly and share the type of chocolate, estimated amount, and your dog’s weight.
Does dark chocolate contain caffeine?
Yes, dark chocolate contains caffeine as well as theobromine. The amount varies with cocoa content and serving size, so people who are sensitive to stimulants may want to avoid it close to bedtime.
What percentage dark chocolate is best?
There is no single best cocoa percentage in dark chocolate. Bars with 70% cocoa or more tend to taste less sweet and more intensely chocolatey; compare sugar content too, since recipes differ.
Does dark chocolate go bad?
Yes, dark chocolate can lose quality and eventually go bad. Keep it sealed in a cool, dry place away from sunlight and strong odors; a pale surface film is often harmless bloom, but discard chocolate with mold or an off smell.
How do you melt dark chocolate without burning it?
Chop dark chocolate into even pieces and melt it gently in a dry bowl over barely simmering water, stirring often. Keep water and steam out of the bowl; in a microwave, use short bursts and stir between them.
Is dark chocolate better than milk chocolate?
Dark chocolate usually has more cocoa and less sugar than milk chocolate, but that does not automatically make it the better choice for everyone. Compare the ingredients and choose the flavor and sweetness that suit you.
Can you eat dark chocolate during pregnancy?
Yes, dark chocolate can generally be eaten during pregnancy, but it contributes caffeine along with other foods and drinks. If you have been advised to limit caffeine or have a pregnancy-specific concern, ask your healthcare professional.
Does dark chocolate lower blood pressure?
Cocoa flavanols in dark chocolate may have a small effect on blood pressure in some studies, but a chocolate bar is not a treatment. Do not replace prescribed care or blood-pressure medicine with dark chocolate.
Have another question about Dark chocolate?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.