Dark Chocolate Nutrition

Dark Chocolate Nutrition
by Brittany Kelley, RD, LDN

With this week being Valentine’s Day, the thought of chocolate may have already come to mind. Chocolate hearts are a universal symbol of love around this particular holiday. Coincidentally the main ingredient of many chocolates, cocoa, is associated with improved heart health due to its high antioxidant content. But with so many different varieties of chocolate out there it’s hard to figure out which types have any nutritional value and which do not.

Let’s start by understanding what cocoa is and how it is used to make many sweets and treats that we enjoy.  Cacao (or cocoa) beans are the seeds of the fruit of the Theobroma cacao tree. The pod shaped fruit is classified as a type of berry with around 35-50 seeds surrounding its sweet pulp. After its harvest, cacao seeds and their surrounding fruit pulp are placed in heaps or boxes and fermented using the sugar from the pulp. The seeds are then dried in the sun or in wood fired ovens, and shipped of to be processed further. Next, the outer skin of the cocoa is then roasted, and milled into what is referred to as chocolate liquor. Cocoa powder is the extract of the cacao fruit seeds, which is produced by mechanically pressing most of the fat (cocoa butter) from the chocolate liquor.

So why is this cocoa so great?!  Nutritionally speaking, cocoa powder is what contains relatively high concentrations of antioxidants, most notably flavanols. Flavanols, are strong antioxidants which are associated with numerous health benefits including improved blood flow and arterial elasticity, decreasing blood pressure and platelet aggregation, and has anti-inflammatory properties.

Keep in mind that different types of chocolate have different amounts of flavanols, and they are not found in hershey kisses you buy at Rite Aid. Since the process of making most commercial chocolate involves mixing with the cocoa with butter, milk, and sugar this only causes the nutritional value of the product to decrease. This is why it is important to understand what you are buying before you assume it is good for you.

The three main types of chocolates that we are most familiar with are: dark chocolate, milk chocolate, and white chocolate. Dark chocolate contains 50-90% cocoa solids, cocoa butter, and sugar. Dark chocolate is called “dark” due to its rich color which comes from a higher percentage of cocoa solids which are rich in flavanols. Choosing 70% dark chocolate or higher will help make sure you obtain the most flavanols. Keep in mind, as the percentage of the flavanols increases, usually the taste of the chocolate decreases. A bitter flavor is a good indicator that the chocolate has a high antioxidant content. Thus, it will probably result in a smaller portion which is all you need! So when it comes to chocolate, the darker the better for nutritional benefit.

 Milk chocolate contains anywhere from 10-50% cocoa solids, cocoa butter, milk, and sugar. This type of chocolate contains a far smaller percentage of the beneficial cocoa solids and therefore has less health benefits. White chocolate does not contain any cocoa solids and is made simply of cocoa butter, sugar, and milk. Likewise, many low quality chocolates varieties may also add butter fat, vegetable oils, or artificial colors or flavors so it’s important to always read the nutrition label and ingredients to know for sure what you are buying!

To conclude, we can’t eat a pound of  dark chocolate a day just because it has some nutrition benefits. Several observational studies suggest an intake of 6 grams daily (1-2 small squares). They have shown this to be associated with a reduced risk of heart disease and mortality, possibly in part by reducing blood pressure and inflammation. So moderation is still your best bet when choosing to enjoy this sweet treat. And if you still have Valentine’s day plans, enjoy them with some authentic dark chocolate that can make your heart feel good even days after the holiday ends.

Crozier SJ, Preston AG, Hurst JW, et al. Cacao seeds are a "Super Fruit": A comparative analysis of various fruit powders and products. Chem Cent J. 2011;5:5. Published 2011 Feb 7. doi:10.1186/1752-153X-5-5