Chocolate, dark, 60-69% cacao solids
Whole food · Sweets
Photo: Wikipedia
Dark chocolate with 60-69% cacao is a rich, bittersweet confection with a deep, complex flavor profile and a satisfying, smooth melt. It offers a potent dose of antioxidants and minerals like iron and magnesium, making it a more nutritionally dense choice than milk chocolate. The high cacao content provides a robust, slightly astringent finish that chocolate purists adore.
Calorie split: 4% protein · 36% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People love its intense, sophisticated flavor that balances bitterness with subtle fruity or nutty notes. Its versatility makes it perfect for both solo savoring and as a key ingredient in both sweet and savory dishes.
⚠️ Watch-outs & how to enjoy it better
The high sugar and fat content can contribute to blood sugar spikes and calorie density if overconsumed. To counteract this, practice portion control and pair a square with a source of protein (like a handful of nuts) or fiber to slow sugar absorption.
Key benefits
- Rich in antioxidants (flavonoids)
- Good source of dietary fiber
- Contains essential minerals like iron and magnesium
- May support heart health as part of a balanced diet
- Provides a quick energy boost from natural sugars and fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Aztecs prized cacao so highly they used cacao beans as a form of currency, and the word 'chocolate' is derived from the Nahuatl word 'xocolātl', meaning 'bitter water'.
Full nutrition (USDA data · scales with serving)
| Water | 1.3 g |
| Energy | 579 kcal |
| Energy | 2422 kj |
| Protein | 6.1 g |
| Total lipid (fat) | 38.3 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 52.4 g |
| Fiber, total dietary | 8.0 g |
| Total Sugars | 36.7 g |
| Sucrose | 36.4 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.31 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 62.0 mg |
| Iron, Fe | 6.3 mg |
| Magnesium, Mg | 176 mg |
| Phosphorus, P | 260 mg |
| Potassium, K | 567 mg |
| Sodium, Na | 10.0 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 1.2 mg |
| Manganese, Mn | 1.3 mg |
| Selenium, Se | 8.4 ug |
| Thiamin | 0.03 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.84 mg |
| Pantothenic acid | 0.30 mg |
| Vitamin B-6 | 0.03 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin A, RAE | 3.0 ug |
| Carotene, beta | 25.0 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 50.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 32.0 ug |
| Vitamin E (alpha-tocopherol) | 0.59 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 8.5 mg |
| Tocopherol, delta | 0.34 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.10 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 7.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Caffeine | 86.0 mg |
| Theobromine | 632 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 22.0 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.19 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 9.2 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 11.9 g |
| SFA 20:0 | 0.36 g |
| SFA 22:0 | 0.06 g |
| SFA 24:0 | 0.04 g |
| Fatty acids, total monounsaturated | 11.5 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.12 g |
| MUFA 16:1 c | 0.11 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 11.4 g |
| MUFA 18:1 c | 11.3 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 | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:2 n-6 c,c | 1.1 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.09 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 | 0.08 g |
| Fatty acids, total trans-monoenoic | 0.06 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.06 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 | 6.0 mg |
| Stigmasterol | 29.0 mg |
| Campesterol | 12.0 mg |
| Beta-sitosterol | 75.0 mg |
Amino acid profile (per 100g)
Estimated from Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup — USDA does not publish this profile for Chocolate.
| Tryptophan | 0.04 g |
| Threonine | 0.11 g |
| Isoleucine | 0.11 g |
| Leucine | 0.17 g |
| Lysine | 0.14 g |
| Methionine | 0.03 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.10 g |
| Valine | 0.17 g |
| Arginine | 0.16 g |
| Histidine | 0.05 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.42 g |
| Glycine | 0.13 g |
| Proline | 0.12 g |
| Serine | 0.12 g |
FAQ
Is dark chocolate healthier than milk chocolate?
Generally, yes. Higher cacao dark chocolate contains less sugar and more fiber, antioxidants, and minerals than milk chocolate. However, it's still calorie-dense and should be enjoyed in moderation.
What does '60-69% cacao' mean?
It indicates the percentage of the chocolate's weight that comes from cacao solids (the non-fat part of the bean). The remaining percentage is primarily sugar and cocoa butter.
How should I store dark chocolate?
Store it in a cool, dry place (like a pantry) at around 15-18°C (59-64°F). Avoid the refrigerator, which can cause sugar bloom (a white, gritty coating) and absorb odors.
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 5.79 kcal/g · 4% calories from protein · 8.0 g fiber · 36.7 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.