Source: USDA FoodData Central · Commercially Prepared · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Iron | 2.2mg | 12% | |
| Sodium | 256mg | 11% | |
| Phosphorus | 103mg | 8% | |
| Magnesium | 27mg | 6% | |
| Potassium | 178mg | 4% | |
| Thiamine | 0.13mg | 11% | |
| Riboflavin | 0.12mg | 9% | |
| Zinc | 0.7mg | 6% | |
| Niacin | 1.2mg | 8% | |
| Vitamin A | 39µg | 4% |
| Weight | Calories | Protein | Net Carbs | Fat |
|---|
Chocolate brownie. With nuts: ~490 kcal/100g. Dark chocolate brownie: more magnesium and iron. GI ~40-50 — lower than cookies due to fat content. Black bean brownies: ~330 kcal/100g with more protein and fiber.
Brownies made with high-cocoa dark chocolate (70%+) inherit nutritional benefits: more magnesium (up to 50mg/100g), more iron, more flavonoids, and less sugar than milk chocolate brownies. Still a high-calorie indulgence, but meaningfully more nutritious.
Replacing flour with black bean puree results in: ~30% fewer calories, 3-4× more protein, 4-5× more fiber, and significantly more folate, iron, and potassium — while being virtually indistinguishable in taste and texture. One of the most effective 'hidden vegetable' strategies in baking.
Adding 50-75g walnuts per 100g brownie mixture adds: 2.5g ALA omega-3, 2-3g additional protein, and additional magnesium and manganese. Walnut brownies are the most nutritious common brownie variant.
Despite 50g sugar per 100g, brownies have a GI of ~40-50 — lower than cookies (~60) or bread (~70). The high fat content slows gastric emptying and glucose absorption significantly — explaining why brownies don't cause the same rapid energy crash as lower-fat sugary foods.
Nutrition values from USDA FoodData Central. Not medical advice.