Food guide

White Chocolate

Cocoa butter, sugar and milk with no cocoa solids, so it lacks the flavanols of dark chocolate.

Dairy

Nutrition per 100 g

Standardised to 100 g of white chocolate for fair comparison. Typical serving: 30 g — 162 kcal per 30 g serving.

Nutrition information for White Chocolate
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	540 kcal	162 kcal	100 kcal
Protein	6 g	1.8 g	1.1 g
Carbohydrate	59.3 g	17.8 g	11 g
Fat	32 g	9.6 g	5.9 g
Fibre	0.3 g	0.1 g	0.1 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of white chocolate, with a typical serving and FDA Daily Value for adults.

Micronutrients for White Chocolate
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	9 µg	2.7 µg	1%
Vitamin C	0.5 mg	0.15 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.96 mg	0.29 mg	6%
Vitamin K	9.1 µg	2.7 µg	8%
Thiamin	0.063 mg	0.019 mg	5%
Riboflavin	0.28 mg	0.084 mg	22%
Niacin	0.75 mg	0.23 mg	5%
Vitamin B6	0.056 mg	0.017 mg	3%
Folate	7 µg	2.1 µg	2%
Vitamin B12	0.56 µg	0.17 µg	23%
Pantothenic acid	0.61 mg	0.18 mg	12%
Choline	29.5 mg	8.9 mg	5%
Minerals
Calcium	199 mg	59.7 mg	15%
Iron	0.24 mg	0.072 mg	1%
Magnesium	12 mg	3.6 mg	3%
Phosphorus	176 mg	52.8 mg	14%
Potassium	286 mg	85.8 mg	6%
Sodium	90 mg	27 mg	4%
Zinc	0.74 mg	0.22 mg	7%
Selenium	4.5 µg	1.4 µg	8%
Copper	0.06 mg	0.018 mg	7%
Manganese	0.008 mg	0.002 mg	<1%

Source: USDA FoodData Central — Candies, white chocolate

% 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 white chocolate?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Cocoa butter, sugar and milk with no cocoa solids, so it lacks the flavanols of dark chocolate.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Berries, Lemon, Coffee.

Things to consider

Easy to over-consume relative to hunger; treat as an occasional or measured item.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.