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Dark chocolate (55% cocoa) Calories
Moderate cocoa dark chocolate, source of antioxidants, contains moderate 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 Dark chocolate (55% cocoa) (20 g) has 106 calories. That works out to 530 calories per 100 g. It contains 10.4 g of carbs, 1.2 g of protein, 6.4 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 23 (low), so it raises blood sugar slowly.
Dark chocolate (55% cocoa) Nutrition Facts
Selected: 1 piece (medium) · 20 g
106
KCAL / 20G
Carbs
10.4g
· 4% DV
Protein
1.2g
· 2% DV
Fat
6.4g
· 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 40% · Protein 5% · Fat 55%
Dark chocolate (55% cocoa) nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 3.8 g | 19% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 1.4 g | 5% |
| Protein | 1.2 g | 2% |
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 Dark chocolate (55% cocoa)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 106 kcal |
| 1 piece (extra small) | 5 g | 27 kcal |
| 1 piece (small) | 10 g | 53 kcal |
| 1 serving (medium) | 30 g | 159 kcal |
| 1 piece (large) | 40 g | 212 kcal |
| 2 piece (double) | 40 g | 212 kcal |
| 1 serving (large) | 50 g | 265 kcal |
| 1 piece (jumbo) | 60 g | 318 kcal |
| 1 pack (whole) | 80 g | 424 kcal |
| 100 g | 100 g | 530 kcal |
Calculated from 530 calories per 100 g.
Frequently Asked Questions About Dark chocolate (55% cocoa)
What does 55% cocoa mean in dark chocolate (55% cocoa)?
It means that 55% of the chocolate’s weight comes from cocoa ingredients, such as cocoa mass and cocoa butter. It does not mean that 55% is pure cocoa powder; the remaining ingredients commonly include sugar and may include other ingredients.
Can dogs eat dark chocolate (55% cocoa)?
No, dogs should not eat dark chocolate (55% cocoa). Cocoa contains theobromine and caffeine, which dogs cannot process safely; darker chocolate can be especially hazardous. If a dog eats any, contact a veterinarian promptly with the product and amount.
Can you bake with dark chocolate (55% cocoa)?
Yes, dark chocolate (55% cocoa) works well in brownies, cookies, cakes, ganache, and sauces. It is sweeter than many baking chocolates with a higher cocoa percentage, so taste the batter or adjust the recipe’s added sugar if needed.
How do you melt dark chocolate (55% cocoa) without it seizing?
Melt dark chocolate (55% cocoa) in a dry bowl over gently simmering water or in short microwave bursts, stirring often. Keep steam and water out of the chocolate, since even a little moisture can make it seize into a thick, grainy mass.
Is dark chocolate (55% cocoa) still safe to eat if it has turned white?
Usually, yes. A white or gray film is often cocoa butter or sugar rising to the surface after temperature or humidity changes, rather than mold. The chocolate may have a dull appearance or altered texture, but is generally still edible if stored properly.
How should you store dark chocolate (55% cocoa)?
Keep dark chocolate (55% cocoa) tightly wrapped in a cool, dry place away from sunlight and strong odors. Moisture and temperature swings can cause surface bloom, while nearby foods can affect its flavor. Refrigeration is usually unnecessary.
Does dark chocolate (55% cocoa) contain caffeine?
Yes, dark chocolate (55% cocoa) contains some caffeine from cocoa, along with theobromine. The amount varies by product and portion, but a typical piece is not as concentrated a caffeine source as a cup of coffee.
Is dark chocolate (55% cocoa) good for you?
Dark chocolate (55% cocoa) supplies cocoa compounds with antioxidant activity, but it also contains sugar and fat. It can fit into a balanced eating pattern as a treat, but its cocoa content does not make it a health food to eat without limit.
Does dark chocolate (55% cocoa) contain sugar?
Yes, dark chocolate (55% cocoa) generally contains added sugar, and its cocoa percentage does not mean it is sugar-free. The exact amount varies by product, so check the nutrition information if you need to manage your sugar intake.
Can dark chocolate (55% cocoa) keep you awake at night?
It can affect sleep in people who are sensitive to caffeine or theobromine. Dark chocolate (55% cocoa) contains both naturally occurring stimulants, so having it late in the evening may make it harder for some people to fall asleep.
Dark chocolate (55% cocoa) Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
Biotin
0.4µg · 1% DV
B3
0.14mg · 1% DV
B5
0.04mg · 1% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.24mg · 10% DV
Iron
1.1mg · 6% DV
Phosphorus
42mg · 6% DV
Potassium ⭐
74mg · 2% DV
Sodium
4mg · 0% DV
Dark chocolate (55% cocoa) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dark chocolate (55% cocoa)
To burn the 106 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 Dark chocolate (55% cocoa)?
Dark chocolate (55% cocoa) is made from cocoa solids and cocoa butter with sugar; the percentage refers to the share of cocoa ingredients. At this level, it has a clear cocoa character without being as intensely bitter as very high-cocoa chocolate. Chocolate has roots in the Americas, while the familiar solid bar became popular in Europe and is now enjoyed worldwide.
Its gently bitter, rounded flavour and smooth melt make it an easy after-dinner bite or a companion to coffee or tea. It is also chopped into baking and desserts. Nutritionally, it provides fibre but contains a moderate amount of both sugar and fat. A small piece with fruit or plain yoghurt makes a simple snack without letting the chocolate dominate.
How Nutritious Is Dark chocolate (55% cocoa)?
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.
Is Dark chocolate (55% 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 (55% cocoa) Contain Allergens?
No known major allergens
Which Diets Is Dark chocolate (55% 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 (55% cocoa) Fat Profile
SATURATED
3.8g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.