Dark Chocolate (85%)
A treat with genuine iron, magnesium and flavanols — at high cocoa percentages only.
Nutrition per 100 g
Standardised to 100 g of dark chocolate (85%) for fair comparison. Typical serving: 30 g at 85% cocoa — 178 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 593 kcal | 178 kcal | 100 kcal |
| Protein | 9.3 g | 2.8 g | 1.6 g |
| Carbohydrate | 42 g | 12.6 g | 7.1 g |
| Fat | 47 g | 14.1 g | 7.9 g |
| Fibre | 11 g | 3.3 g | 1.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of dark chocolate (85%), with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 2 µg | 0.6 µg | <1% |
| Vitamin E | 0.59 mg | 0.18 mg | 4% |
| Vitamin K | 7.3 µg | 2.2 µg | 6% |
| Thiamin | 0.034 mg | 0.01 mg | 3% |
| Riboflavin | 0.078 mg | 0.023 mg | 6% |
| Niacin | 1.1 mg | 0.33 mg | 7% |
| Vitamin B6 | 0.038 mg | 0.011 mg | 2% |
| Vitamin B12 | 0.28 µg | 0.084 µg | 12% |
| Pantothenic acid | 0.42 mg | 0.13 mg | 8% |
| Minerals | |||
| Calcium | 73 mg | 21.9 mg | 6% |
| Iron | 11.9 mg | 3.6 mg | 66% |
| Magnesium | 228 mg | 68.4 mg | 54% |
| Phosphorus | 308 mg | 92.4 mg | 25% |
| Potassium | 715 mg | 215 mg | 15% |
| Sodium | 20 mg | 6 mg | <1% |
| Zinc | 3.3 mg | 0.99 mg | 30% |
| Selenium | 6.8 µg | 2 µg | 12% |
| Copper | 1.8 mg | 0.54 mg | 200% |
| Manganese | 1.9 mg | 0.57 mg | 83% |
Source: USDA FoodData Central — Chocolate, dark, 70-85% cacao solids
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat dark chocolate (85%)?
- Cocoa flavanols are associated with small improvements in blood pressure and vascular function.
- Meaningful magnesium and iron for a confectionery item.
- Intense enough that two squares usually suffice.
How to include it
- Eat two squares slowly with coffee instead of a larger dessert.
- Grate over Greek yogurt with raspberries.
- Stir a square into chilli for depth.
Things to consider
- Milk chocolate has a fraction of the cocoa and far more sugar.
- Still calorie-dense; treat it as a treat with benefits, not a health food.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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