Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)
Whole food · Sweets
Photo: Wikipedia
This is a category of dark chocolate, a rich confection made from cacao solids ranging from 45% to 85%. It offers a complex, bittersweet flavor profile with a satisfying, often smooth or slightly gritty texture depending on the grind. Nutritionally, it is a dense source of energy, providing significant fat and carbohydrates alongside a notable amount of fiber.
Calorie split: 4% protein · 44% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, sophisticated flavor that balances bitterness with sweetness, making it a versatile treat. It's deeply embedded in cultures worldwide, from European chocolate houses to Mexican mole sauces, symbolizing both luxury and comfort.
⚠️ Watch-outs & how to enjoy it better
Its high sugar and fat content can lead to blood-sugar spikes and contribute to excess calorie intake if consumed in large portions. To counteract this, practice strict portion control (e.g., one or two squares) and pair it with a source of protein or healthy fat, like nuts, to slow sugar absorption and increase satiety.
Key benefits
- Rich in antioxidants from cacao flavanols
- Good source of dietary fiber
- Contains minerals like iron, magnesium, and copper
- May support cardiovascular health
- Provides a quick energy boost
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'chocolate' comes from the Aztec word 'xocolātl', meaning 'bitter water', reflecting its origins as a bitter, frothy beverage.
Full nutrition (USDA data · scales with serving)
| Water | 1.0 g |
| Energy | 550 kcal |
| Energy | 2301 kj |
| Protein | 5.1 g |
| Total lipid (fat) | 32.2 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 60.0 g |
| Fiber, total dietary | 7.2 g |
| Total Sugars | 46.1 g |
| Sucrose | 44.6 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 1.5 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 57.0 mg |
| Iron, Fe | 8.1 mg |
| Magnesium, Mg | 152 mg |
| Phosphorus, P | 214 mg |
| Potassium, K | 568 mg |
| Sodium, Na | 23.0 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 1.4 mg |
| Selenium, Se | 3.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.75 mg |
| Pantothenic acid | 0.30 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 27.6 mg |
| Vitamin B-12 | 0.23 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 25.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 49.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 31.0 ug |
| Vitamin E (alpha-tocopherol) | 0.55 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 6.6 mg |
| Tocopherol, delta | 0.34 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.08 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 47.0 mg |
| Theobromine | 515 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 19.0 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.25 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 7.8 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 10.1 g |
| SFA 20:0 | 0.32 g |
| SFA 22:0 | 0.06 g |
| SFA 24:0 | 0.03 g |
| Fatty acids, total monounsaturated | 9.8 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.11 g |
| MUFA 16:1 c | 0.10 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 9.7 g |
| MUFA 18:1 c | 9.6 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:2 n-6 c,c | 0.97 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.11 g |
| Fatty acids, total trans-monoenoic | 0.08 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.07 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 7.0 mg |
| Stigmasterol | 26.0 mg |
| Campesterol | 11.0 mg |
| Beta-sitosterol | 67.0 mg |
Amino acid profile (per 100g)
Estimated from Candies, honey-combed, with peanut butter — USDA does not publish this profile for Candies.
| Tryptophan | 0.09 g |
| Threonine | 0.21 g |
| Isoleucine | 0.24 g |
| Leucine | 0.61 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.33 g |
| Valine | 0.31 g |
| Arginine | 1.1 g |
| Histidine | 0.22 g |
| Alanine | 0.36 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 2.0 g |
| Glycine | 0.56 g |
| Proline | 0.55 g |
| Serine | 0.58 g |
FAQ
Is dark chocolate healthier than milk chocolate?
Generally, yes. Dark chocolate contains a higher percentage of cacao solids, which means more antioxidants and fiber, and typically less sugar and milk fat than milk chocolate.
How much dark chocolate should I eat per day?
A reasonable portion is about 1 ounce (28 grams) or a few squares. This provides the benefits without excessive calorie or sugar intake.
Does dark chocolate contain caffeine?
Yes, it contains a small amount of caffeine, typically 20-30 mg per ounce, which is less than a cup of coffee but enough to be a mild stimulant.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.50 kcal/g · 4% calories from protein · 7.2 g fiber · 46.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.