1 piece (medium) of Dark chocolate 54% cocoa (20 g) has 104 calories. That works out to 520 calories per 100 g. It contains 10.4 g of carbs, 1.2 g of protein, 6.6 g of fat and 1.5 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 23 (low), so it raises blood sugar slowly.

What is Dark chocolate 54% cocoa?

Dark chocolate 54% cocoa is a chocolate bar made with cocoa ingredients, with cocoa making up 54% of the product. Chocolate has roots in the cacao traditions of the Americas and became a familiar confection worldwide. This version sits between sweeter milk chocolate and more intensely bitter bars, with a clear cocoa flavour and a firm, smooth snap.

Enjoy a square with coffee or tea, serve it after a meal, or chop it into cakes and biscuits. It is energy-dense, with substantial fat and carbohydrate, while also providing fibre; 100 g contains 520 calories. A modest piece is an easy way to enjoy its rich taste, and fresh fruit makes a lighter pairing.

Dark chocolate 54% cocoa Nutrition Facts

Selected: 100 g

520

KCAL / 100G

Carbs

52g

· 19% DV

Protein

6.2g

· 12% DV

Fat

33g

· 42% DV

Fiber

7.5g

· 27% DV

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

Calories come from: Carbs 39% · Protein 5% · Fat 56%

Dark chocolate 54% cocoa Vitamins & Minerals

Vitamins

0.08mg · 7% DV

Biotin

2µg · 7% DV

Vitamin K

8µg · 7% DV

0.9mg · 6% DV

Minerals

Copper

2mg · 222% DV

Iron

9mg · 50% DV

Manganese

1mg · 43% DV

Magnesium

140mg · 33% DV

How Nutritious Is Dark chocolate 54% cocoa?

Nutrient density

Medium

35/ 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

Medium

39/ 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.

Dark chocolate 54% cocoa Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Dark chocolate 54% cocoa

To burn the 520 calories in 100 g:

🚶

129min

Walking (5 km/h)

🏃

53min

Running (8 km/h)

🚴

71min

Cycling

🏊

61min

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 54% 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 Dark chocolate 54% cocoa Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Dark chocolate 54% 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

Dark chocolate 54% cocoa Fat Profile

SATURATED

20.5g

MONOUNSATURATED

10.5g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 7.1:1

Above the ideal 4:1 (7.1:1).

Compare Dark chocolate 54% cocoa

🍫vs🍬

Dark chocolate 54% cocoa vs Rose Turkish delight190 kcal more per 100 g

→🍫vs🍯

Dark chocolate 54% cocoa vs Caramel sauce200 kcal more per 100 g

→🍫vs🍫

Dark chocolate 54% cocoa vs Dark chocolate20 kcal fewer per 100 g

→🍫vs🍮

Dark chocolate 54% cocoa vs Höşmerim200 kcal more per 100 g

→

Foods Similar to Dark chocolate 54% cocoa

🍬

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 Dark chocolate 54% cocoa

Is dark chocolate 54% cocoa good for you?

Dark chocolate 54% cocoa can provide cocoa compounds with antioxidant activity, but it also contains sugar and is energy-dense. Enjoy it as a sweet rather than treating it as a health food; its moderate cocoa percentage makes it less bitter than higher-cocoa bars.

What does 54% cocoa mean in dark chocolate?

It means cocoa ingredients make up 54% of the chocolate. The rest is commonly mostly sugar, with cocoa butter and other ingredients varying by recipe. A 54% bar is not sugar-free, and the percentage does not tell you exactly how sweet it will taste.

Can you bake with dark chocolate 54% cocoa?

Yes, dark chocolate 54% cocoa works in brownies, cookies, cakes, and ganache. It will usually make recipes sweeter and less intensely chocolatey than a bar with a higher cocoa percentage, so adjust added sugar if needed.

How do you melt dark chocolate 54% cocoa without it going grainy?

Melt dark chocolate 54% cocoa gently in a completely dry bowl over barely simmering water, keeping the bowl clear of the water. Even a little water can make melted chocolate seize; stir gently and remove it from the heat as soon as it is smooth.

Is dark chocolate 54% cocoa safe to eat if it has white spots?

Usually, yes. White streaks or patches often come from cocoa butter or sugar moving to the surface after temperature or humidity changes. They can affect texture, but do not by themselves mean the chocolate has spoiled.

How should you store dark chocolate 54% cocoa?

Keep dark chocolate 54% cocoa tightly wrapped in a cool, dry place away from sunlight and strong-smelling foods. Heat can soften it and encourage surface bloom, while moisture can damage its texture; refrigeration is usually unnecessary.

Does dark chocolate 54% cocoa contain caffeine?

Yes, cocoa naturally contains caffeine and theobromine, so dark chocolate 54% cocoa contains both. The amount varies with the bar and serving size; people sensitive to stimulants may find that eating it late in the day affects sleep.

Can dogs eat dark chocolate 54% cocoa?

No. Dark chocolate 54% cocoa contains theobromine, which is toxic to dogs, and darker chocolate can be especially hazardous. If a dog eats any, contact a veterinarian promptly and share the amount eaten and when it happened.

Is dark chocolate 54% cocoa the same as semisweet chocolate?

Not necessarily. Dark chocolate 54% cocoa may taste and work similarly to semisweet chocolate in some recipes, but naming and cocoa percentages vary by country and product. For baking, match the recipe’s sweetness and cocoa intensity rather than relying on the label alone.

Does dark chocolate 54% cocoa pair well with coffee?

Yes. Its cocoa flavor and moderate sweetness pair well with black coffee or espresso, while the coffee’s bitterness keeps the chocolate from tasting overly sweet. Try a small piece alongside the drink rather than melting it into very hot coffee.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026