Dark Chocolate
About Dark Chocolate
Dark chocolate, 70 to 85% cocoa solids. Chocolate at this cocoa range carries meaningful amounts of the minerals from the cocoa bean itself, which is what makes it nutritionally interesting compared with milk or white chocolate.
Per 100g, 70 to 85% dark chocolate is a real source of:
- Magnesium: one of the most concentrated foods at this cocoa percentage; a 30g square is a useful share of daily needs.
- Copper, iron and manganese.
- Flavanols: the plant compounds linked to the cardiovascular research on cocoa.
Lower-cocoa dark chocolate (45 to 69%) carries proportionally less of the cocoa-bean minerals and more sugar.
Micronutrients (per 100g, as-eaten)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 11.9 mg | 80% |
| Calcium | 73 mg | 10% |
| Magnesium | 228 mg | 76% |
| Potassium | 715 mg | 20% |
| Sodium | 20 mg | 1% |
| Chloride | not measured | . |
| Phosphorus | 308 mg | 56% |
| Zinc | 3.31 mg | 35% |
| Copper | 1.77 mg | 147% |
| Manganese | 1.95 mg | 139% |
| Iodine | not measured | . |
| Selenium | 6.8 ug | 9% |
| Vitamins | ||
| Vitamin A | 2 ug | 0% |
| Vitamin C | not measured | . |
| Vitamin D | not measured | . |
| Vitamin E | 0.59 mg | 15% |
| Vitamin K | 7.3 ug | 10% |
| Vitamin B1 (thiamin) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.08 mg | 6% |
| Vitamin B3 (niacin) | 1.05 mg | 6% |
| Vitamin B5 (pantothenic acid) | 0.42 mg | 6% |
| Vitamin B6 | 0.04 mg | 3% |
| Vitamin B7 (biotin) | not measured | . |
| Vitamin B9 (folate) | not measured | . |
| Vitamin B12 | 0.28 ug | 19% |
Source: USDA SR Legacy, fdc 170273 (matched record: "Chocolate, dark, 70-85% cacao solids"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Copper (147%), Manganese (139%), Iron (80%), Magnesium (76%), Phosphorus (56%), Zinc (35%).
A source of by content (per 100g): Potassium (20%), Vitamin B12 (19%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.