Dark Chocolate Nutrition, Get the Skinny on Fat and Calories

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Dark chocolate nutrition is about more than just the fat and calories. You may be surprised to learn it contains minerals, fiber, carbohydrates, and more. Get the whole picture.

Yes, it's calorie dense. But wrapped in that delicious taste are some important nutrients you probably need. So face the nutrition facts. You may find a new excuse to eat dark chocolate!

Fat

Oh no, the big F. Fat! Unfortunately, chocolate contains a lot. But if it's from cocoa butter, it's not so bad. It has a neutral effect on cholesterol.

The amount of fat in a 1.5oz serving of dark chocolate candy can range from 11g to over 20g.

It varies because of the...

  • type of cocoa beans used-cocoa butter levels differ

  • cocoa content-more cocoa means more cocoa butter

  • extra cocoa butter that's added for easier melting

  • addition of milkfat

Check it out before you buy! Read those nutrition facts.




Calories

Yes, we all like to pretend they don't add up but they do (or do they multiply?). So what's the bad news?

Yikes! About 200 calories per 1.5oz serving of dark chocolate candy. Might want to keep that in mind when indulging to prevent future bulging.

You guessed it. The vast majority are from the big F (cocoa butter).


Carbohydrates

Another thing you probably want to avoid. Good luck. Cocoa beans naturally contain some sugar and more is added to make candy.

So just how much is in a 1.5oz serving? As little as 5g to as much as 24g or more total carbohydrates.

You want to consume less sugar? Pick a dark chocolate bar with a high cocoa content of 70% or more.

Fortunately, dark chocolate's slow absorption doesn't cause a sharp rise in blood sugar. A dark chocolate nutrition fact that might surprise you.


Minerals

Which ones are present in dark chocolate? It contains all these important minerals (listed in descending order)...
  • copper

  • magnesium

  • iron

  • phosphorous

  • zinc-not enough in your diet may increase risk of esophageal cancer according to 2011 study

  • potassium

  • calcium

It's an important source of copper and magnesium.

Seems most of us fall short of the recommended amount of magnesium. Ready to change that?


Fiber

Need more fiber in your diet? Who doesn't? Dark chocolate can provide about 3g per 1.5oz serving. Certainly one of the tastiest sources around.


Protein

There's even a little protein in it. Looks like there's about 2 to 4g per 1.5oz serving.


Sodium and Cholesterol

Some candy bars even contain cholesterol and/or sodium. Fortunately, the amounts are very low.

About 5 to 15mg per 1.5oz serving for cholesterol. Sodium is about 10 to 20mg per serving.


Vitamins

Vitamins are last because they're least. Chocolate contains them but in small quantities.

Only vitamin A and C are listed in the nutrition facts. Usually the amount is so small that it's 0%. Only one brand (that I'm aware of) contained enough to be listed. It only had 1% of each, big deal.

It's not going to replace your multivitamin!

Unless you go raw. Still won't replace your multivitamin. But it will pack more of a punch, nutritionally speaking!



Dark chocolate nutrition facts prove that its more than just great tasting. It's surprisingly nutritious. But there are a lot of choices. Read the label. Then use the information to choose the best, healthiest chocolate. Put dark chocolate to work for you!



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Information presented here is not intended to replace the advice of your doctor.

It's intended to entice you to join the dark side.