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Dark Chocolate Nutrition Facts: Is Dark Chocolate Good for You?
Dark chocolate with 70-85% cacao solids is a source of several nutrients. It is high in dietary fiber and minerals like iron, magnesium, copper, and manganese. However, it is also high in calories, total fat, and saturated fat, and contains sugar. Whether it fits into a healthy diet depends on the portion size and what the rest of your diet looks like.
Per 100 g · Chocolate, dark, 70-85% cacao solids
What stands out in dark chocolate
- High in essential minerals. A 100-gram serving of 70-85% dark chocolate is high in several minerals, providing 196% of the Daily Value (DV) for copper, 85% for manganese, 66% for iron, and 54% for magnesium.
- Significant source of fiber. This type of dark chocolate contains 10.9 grams of dietary fiber per 100 grams, which is 39% of the Daily Value.
- High saturated fat content. The same 100-gram serving contains 24.5 grams of saturated fat. This amount is 122% of the recommended Daily Value.
- Contains caffeine. A 100-gram portion of 70-85% dark chocolate has 80 mg of caffeine.
What to keep in mind
- A 100-gram serving contains 598 calories and 24 grams of total sugars.
- It is very high in saturated fat, with a 100-gram portion exceeding the daily value at 122% DV.
Dark Chocolate nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 598 kcal | – |
| Protein | 7.8 g | 16% |
| Total fat | 42.6 g | 55% |
| Saturated fat | 24.5 g | 122% |
| Monounsaturated fat | 12.8 g | – |
| Polyunsaturated fat | 1.3 g | – |
| Cholesterol | 3 mg | 1% |
| Carbohydrate | 45.9 g | 17% |
| Dietary fiber | 10.9 g | 39% |
| Total sugars | 24 g | – |
| Water | 1.4 g | – |
| Sodium | 20 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 715 mg | 15% |
| Calcium | 73 mg | 6% |
| Iron | 11.9 mg | 66% |
| Magnesium | 228 mg | 54% |
| Phosphorus | 308 mg | 25% |
| Zinc | 3.3 mg | 30% |
| Copper | 1.8 mg | 196% |
| Manganese | 1.9 mg | 85% |
| Selenium | 6.8 mcg | 12% |
| Vitamin A (RAE) | 2 mcg | 0% |
| Vitamin E | 0.59 mg | 4% |
| Vitamin K | 7.3 mcg | 6% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 1.1 mg | 7% |
| Vitamin B6 | 0.04 mg | 2% |
| Vitamin B12 | 0.28 mcg | 12% |
| Caffeine | 80 mg | – |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Dark Chocolate by portion
The nutrition facts change significantly with portion size. A single 1-ounce portion (28 g) of 70-85% dark chocolate contains about 170 calories, 12 grams of fat, 3 grams of dietary fiber, and 7 grams of sugar. A full bar, listed as 101 grams, is very similar to the 100-gram data, providing 604 calories, 43 grams of fat, 11 grams of fiber, and 24 grams of sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 oz | 28 g | 170 | 2.2 g | 13 g | 3.1 g | 12.1 g |
| 1 bar | 101 g | 604 | 7.9 g | 46.4 g | 11 g | 43 g |
How dark chocolate compares with other oils, fats and sweeteners
In the USDA food group of oils, fats, and sweeteners, dark chocolate has a unique profile. Unlike pure fats such as olive oil or coconut oil, which are nearly 100% fat, dark chocolate contains carbohydrates (46 g per 100 g) and protein (8 g per 100 g). Compared to a pure sweetener like honey, it has far less sugar (24 g vs 82 g) but significantly more fat. Within its group, this dark chocolate ranks highly for its content of dietary fiber, iron, protein, and zinc. It also contains Vitamin B12, which is not found in the other oils or honey.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Dark Chocolate | 598 | 7.8 g | 45.9 g | 10.9 g | 42.6 g |
| Olive Oil | 884 | 0 g | 0 g | 0 g | 100 g |
| Avocado Oil | 884 | 0 g | 0 g | 0 g | 100 g |
| Honey | 304 | 0.3 g | 82.4 g | 0.2 g | 0 g |
| Coconut Oil | 892 | 0 g | 0 g | 0 g | 99.1 g |
Quick answers
How many calories are in an ounce of 70-85% dark chocolate?
According to USDA data, a 1-ounce (28 g) portion of dark chocolate with 70-85% cacao solids has 170 calories.
How much sugar is in 70-85% dark chocolate?
A 100-gram serving contains 24 grams of total sugars. A smaller 1-ounce serving has about 7 grams of sugar.
Is dark chocolate a good source of fiber?
Yes, it is considered high in fiber. A 100-gram serving provides 10.9 grams of dietary fiber, which is 39% of the Daily Value. A 1-ounce portion provides about 3 grams of fiber.
When to talk to a doctor or dietitian
- At 715 mg of potassium per 100 g, dark chocolate is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- The USDA entry lists 80 mg of caffeine per 100 g. If you are pregnant, have heart rhythm problems or have been told to limit caffeine, check how much is right for you.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how dark chocolate fits your situation.
Last updated October 21, 2026