Source: USDA FoodData Central · 70-85% Cacao · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Iron | 12.0mg | 67% | |
| Manganese | 1.95mg | 85% | |
| Magnesium | 228mg | 54% | |
| Copper | 1.77mg | 197% | |
| Phosphorus | 311mg | 25% | |
| Zinc | 3.3mg | 30% | |
| Potassium | 715mg | 15% | |
| Fiber | 10.9g | 39% | |
| Sodium | 20mg | 1% | |
| Riboflavin | 0.08mg | 6% |
| Weight | Calories | Protein | Net Carbs | Fat |
|---|
70-85% cocoa. 85%: 630 kcal, 12g fiber, 20g sugar. Net carbs: 35g/100g. GI ~23 — very low for a sweet food. Richest food source of magnesium per 100g.
Dark chocolate (85%) provides 228mg of magnesium per 100g — 54% DV — the highest of any commonly consumed food, exceeding pumpkin seeds. A 40g serving provides 91mg (22% DV). Given that magnesium deficiency affects ~50% of adults, dark chocolate is one of the most enjoyable strategies for improving magnesium status.
Dark chocolate provides 12mg of iron per 100g — 67% DV — one of the highest iron concentrations of any food, even exceeding beef liver per equal weight. This is non-haem iron, but the quantity is so high that meaningful amounts are absorbed. Eating with vitamin C-rich foods increases absorption 2-6×.
A 2017 meta-analysis of 40 RCTs found dark cocoa significantly reduces systolic blood pressure by 3-4 mmHg and diastolic by 2-3 mmHg — comparable to some antihypertensive medications. Mechanisms include flavonoid-induced nitric oxide production, reduced platelet aggregation, and improved endothelial function.
Despite 46g of carbohydrates per 100g, dark chocolate has a GI of approximately 23 — very low for a sweet food. Fat slows gastric emptying, fiber (10.9g/100g) slows carbohydrate absorption, and polyphenols inhibit digestive enzymes — making dark chocolate one of the better sweet options for blood sugar management.
Nutrition values from USDA FoodData Central. Not medical advice.