Dark Chocolate: Calories, Nutrition Facts, and Health Benefits (2026)

Dark chocolate, specifically 70 to 85% cocoa, contains 167 calories per 1 oz (28 g). It provides 2.2 g of protein, 3.1 g of fiber, and 6.7 g of sugar. Additionally, it offers 3.33 mg of iron and 64 mg of magnesium, making it a nutrient-dense choice.

This page explores the nutritional profile of dark chocolate, focusing on varieties with 70 to 85% cocoa. We will examine its health benefits, impact on blood sugar, and how it compares to other sweets.

Dark Chocolate Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for dark chocolate per 1 oz (28 g) serving.

Values are for 1 oz, 70 to 85% cocoa (28 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	167	598	8%
Protein	2.2 g	7.8 g	4%
Carbohydrates	12.9 g	45.9 g	5%
Fiber	3.1 g	10.9 g	11%
Sugar	6.7 g	24.0 g	-
Fat	11.9 g	42.6 g	15%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	200 mg	715 mg	4%
Saturated Fat	6.9 g	24.5 g	34%
Iron	3.33 mg	11.90 mg	19%
Magnesium	64 mg	228 mg	15%

About 31% of dark chocolate calories come from carbohydrates, 5% from protein and 64% from fat.

Dark Chocolate by Health Goal

Here, we evaluate how dark chocolate rates against common health and dietary goals.

Goal	Rating	Why
Weight loss	Fair	167 calories per serving, with 3.1 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 2 per serving
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Good	3.1 g fiber per serving
Heart health	Fair	High in saturated fat (6.9 g per serving)
Muscle gain	Fair	Low in protein (2.2 g per serving)

Dark Chocolate and Blood Sugar

Glycemic index: 23. Glycemic load: 2 per serving.

Dark Chocolate has a glycemic index of about 23 and a glycemic load of around 2 per serving. Eating it with protein, fat or fiber slows the rise.

How Dark Chocolate Compares to Other Sweets and Treats

This section compares dark chocolate with other popular sweets and treats, highlighting differences in nutritional content.

Sweet (per 100 g)	Calories	Sugar (g)	Fat (g)	Protein (g)
Dark Chocolate	598	24.0	42.6	7.8
Milk Chocolate	535	51.5	29.7	7.6
Oreo	480	38.0	20.0	4.5
Nutella	539	56.3	30.9	6.3

Dark Chocolate Myths, Checked

Dark chocolate is a health food you can eat freely , Misleading. It has antioxidants and minerals but about 170 calories per ounce, so portions still matter.

Higher cocoa percentage always means healthier , Misleading. Higher cocoa means less sugar and more antioxidants, but also more calories from fat.

How to Track Dark Chocolate

Treats like dark chocolate are easy to under-log, because the serving on the label is often smaller than what people actually eat, so portion size is everything. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log dark chocolate accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every candy and chocolate bar by brand, calories in popular desserts and bakery items, and every sugar and sweetener decoded.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of dark chocolate?

One ounce of dark chocolate contains 167 calories. This makes it a relatively calorie-dense treat, so portion control is important.

Is dark chocolate good for weight loss?

Dark chocolate can be beneficial for weight loss when consumed in moderation. Its high fiber content (3.1 g per ounce) may help you feel full longer.

Can people with diabetes eat dark chocolate?

People with diabetes can enjoy dark chocolate in moderation due to its low glycemic index of about 23. This means it has a minimal impact on blood sugar levels.

How much iron is in dark chocolate?

Dark chocolate contains 3.33 mg of iron per ounce. This can contribute to your daily iron intake, which is essential for blood health.

Is dark chocolate high in sugar?

Dark chocolate has 6.7 g of sugar per ounce, which is lower than many other sweets. However, it's still important to consume it mindfully.

Is dark chocolate actually good for you?

Dark chocolate is considered good for you when consumed in moderation. It is rich in antioxidants and provides beneficial minerals like magnesium.

Key Takeaways

• Dark chocolate has 167 calories per ounce.
• It contains 2.2 g of protein per serving.
• There are 3.1 g of fiber in each ounce.
• Dark chocolate offers 3.33 mg of iron.
• It has a low glycemic index of about 23.
• Dark chocolate is high in antioxidants and minerals.