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Calories in Chocolate

Q: How many calories in chocolate?

Milk chocolate has 535 calories per 100g. Per bar (45g): 241 kcal. Per square (10g): 54 kcal. Dark chocolate 70%: ~600 kcal/100g.

Updated July 2026 · Source: USDA FoodData Central

535

kcal

per 100g

7.8

Protein

29.7

Fat

59.4

Carbs

3.4

Fiber

241

kcal per bar (45g)

535

kcal per 100g

kcal per square (10g)

🍫241 kcal per bar (45g)

⚡Magnesium — 42% DV per 100g

🔬Flavonoids — antioxidant polyphenols

⚠️51g sugar per 100g — milk chocolate

🧠Dark 70%+ has 3× more antioxidants

🔴Iron — 11% DV per 100g

🍽 Calculate Calories for Any Amount of Chocolate

Weight100g

Nutrition Facts

Per 100g chocolate

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Milk chocolate contains 535 calories per 100g — 241 kcal per bar. High in sugar (51g/100g). Contains meaningful magnesium (176mg/100g — 42% DV) and flavonoids. Dark chocolate (70%+) has significantly more antioxidants and less sugar.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Magnesium	176mg	42%
Phosphorus	208mg	17%
Manganese	0.56mg	24%
Potassium	559mg	12%
Iron	2.0mg	11%
Calcium	189mg	18%
Riboflavin	0.24mg	18%
Zinc	2.3mg	21%
Vitamin B12	0.5µg	21%
Sodium	79mg	3%

Calories in Chocolate by Weight

Weight	Calories	Protein	Net Carbs	Fat

Macronutrient Breakdown — per 100g

Fat29.7g · 50% of calories

Protein7.8g · 6% of calories

Carbohydrates59.4g · 44% of calories

Fiber3.4g · Net carbs: 56.0g

Milk chocolate. Dark 70%: ~600 kcal/100g, 11g fiber, less sugar. Per square (~10g): 54 kcal. High magnesium (42% DV).

Key Nutrients

⚡

Magnesium

176mg

42% DV

One of richest food sources

🔴

Iron

2.0mg

11% DV

Non-haem iron

⚡

Manganese

0.56mg

24% DV

Antioxidant enzymes

🔬

Flavonoids

~150mg

Polyphenols

Higher in dark chocolate

⚡

Potassium

559mg

12% DV

Blood pressure support

🦴

Phosphorus

208mg

17% DV

Bone and energy

Chocolate Nutrition Facts

Magnesium — Richest Sweet Food

Chocolate is the richest commonly consumed sweet food for magnesium, providing 176mg per 100g (42% DV). Dark chocolate (85%) provides even more — up to 228mg/100g. A 40g portion of dark chocolate provides ~90mg — 21% of the daily requirement. People craving chocolate may be responding to magnesium needs.

Flavonoids — Cardiovascular Research

Cocoa flavonoids (primarily epicatechin) have documented cardiovascular benefits: reduced blood pressure (3-4 mmHg systolic), improved arterial flexibility, increased HDL, and reduced platelet aggregation. A 2017 meta-analysis of 40 RCTs confirmed dark chocolate significantly reduces blood pressure. Choose dark (70%+) — milk chocolate has 3-10× fewer flavonoids.

Theobromine — Gentle Stimulant

Chocolate contains theobromine — a mild stimulant with longer-lasting, gentler effects than caffeine. Dark chocolate (100g): ~450mg theobromine, ~43mg caffeine. Theobromine dilates blood vessels, improves mood, and provides gentle energy without anxiety.

Calorie Density — Portion Awareness

At 535-600 kcal/100g, chocolate is one of the most calorie-dense foods. Cocoa compounds activate opioid receptors and release endorphins, making restraint genuinely difficult. Pre-portioning into individual servings before eating significantly reduces total intake versus eating from a full bar.

Compare Chocolate Calories

Is Chocolate Suitable for Your Diet?

❌

Weight loss

No — very calorie dense

⚠️

Keto

Dark 85%+ only

❌

Paleo

No — processed sugar

✅

Gluten-free

Yes — check label

⚠️

Diabetic

Dark only, 30g max

⚠️

Vegan

Dark only — no milk

✅

Vegetarian

Yes

⚠️

Heart health

30-40g dark 70%+ daily

Related Calculators

Frequently Asked Questions

How many calories in chocolate?

Milk chocolate has 535 calories per 100g. Per bar (45g): 241 kcal. Per square (10g): 54 kcal. Dark chocolate 70%: ~600 kcal/100g.

Is dark chocolate healthy?

Dark chocolate (70%+) contains significant flavonoids, magnesium (42% DV/100g), and antioxidants. Multiple studies show 30-40g daily reduces blood pressure and raises HDL. Milk chocolate has much less of these benefits.

How much chocolate per day?

30-40g of dark chocolate (70%+) per day — ~170-230 kcal — is the amount used in most positive research studies.

Dark vs milk vs white chocolate?

Dark 70%: ~600 kcal, 11g fiber, 3× more flavonoids. Milk: 535 kcal, 3g fiber. White: 539 kcal, 0g fiber, no cocoa flavonoids. Dark is nutritionally superior.

Is chocolate keto?

Dark 85%+: yes — ~20g net carbs/100g. Milk chocolate: no — 56g net carbs.

Does chocolate cause acne?

Evidence is weak and inconsistent. High-sugar foods may worsen acne in sensitive individuals, but chocolate itself is not proven to directly cause acne.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.