Source: USDA FoodData Central · Milk Chocolate · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| 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% |
| Weight | Calories | Protein | Net Carbs | Fat |
|---|
Milk chocolate. Dark 70%: ~600 kcal/100g, 11g fiber, less sugar. Per square (~10g): 54 kcal. High magnesium (42% DV).
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.
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.
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.
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.
Nutrition values from USDA FoodData Central. Not medical advice.