Any chocolate that contains 50% or more cocoa solids is considered dark chocolate.
There are three popular types of dark chocolate available in the market 55%, 75%, and 90% dark chocolates, which means if it’s 55% dark, the remaining 45% is sugar, and if it’s 75% dark, the remaining 25% is sugar, more or less.
Nutrition-wise, a 75% dark chocolate contains approximately 9 grams of protein, 40 grams fat (with 60% saturated fat), 45 grams carbohydrates with 25 grams sugar, 8 grams fiber, and almost 600 kcal (calories) (values are approximate and may vary among different brands).
Additionally, it is a rich source of minerals like copper, iron, magnesium, manganese, etc. but the claimed benefits of dark chocolate, such as reducing blood pressure, lowering bad cholesterol levels, improving mood, and enhancing brain function, are attributed to the presence of flavonoids in it.
We looked at some of those studies. Though, there was a good amount of evidence pointing to these benefits, however, there are still many questions regarding these benefits that are left to be answered in studies before it can be conclusively confirmed. However, in the meantime, if you want to extract some benefits from dark chocolate, start with 75% dark, and consume it in moderation (2-3 cubes) because dark chocolate besides nutrients is also high in calories & saturated fat.
Those who do not eat dark chocolate can get flavonoids from other food sources such as green tea, apples, cocoa powder, berries, colored vegetables & fruits.
The bottom line is, instead of bingeing on just one food, bring variety to your diet, some dark chocolate and an active lifestyle is all you need to make your life more colorful.
Looking to achieve your fitness goals?
We offer personalized nutrition & training plans tailored for fat loss, muscle gain, or any other health goal. Click below, fill out the form, and reach your fitness goals much faster than most people.
Reference studies
Effect of Cocoa Products on Blood Pressure: Systematic Review and Meta-Analysis
https://academic.oup.com/ajh/article/23/1/97/150091
Chocolate consumption and cardiometabolic disorders: systematic review and meta-analysis
https://www.bmj.com/content/bmj/343/bmj.d4488.full.pdf
Effect of Cocoa Beverage and Dark Chocolate Intake on Lipid Profile in People Living with Normal and Elevated LDL Cholesterol: A Systematic Review and Meta-Analysis
https://www.mdpi.com/2674-0311/2/3/17
Does chocolate reduce blood pressure? A meta-analysis
https://link.springer.com/article/10.1186/1741-7015-8-39
The effect of cocoa/dark chocolate consumption on lipid profile, glycemia, and blood pressure in diabetic patients: A meta-analysis of observational studies
https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7183
Effects of cocoa products/dark chocolate on serum lipids: a meta-analysis
Leave A Comment