Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Square, 5 g | 29 | 0.4 | 2.1 | 1.7 |
| Three squares, 15 g | 87 | 1.2 | 6.4 | 5.1 |
| A third of a bar, 30 g | 174 | 2.3 | 12.8 | 10.2 |
| 90 g bar | 522 | 7.0 | 38.3 | 30.6 |
Your plate isn't the average one
The table shows average reference values. Take a photo of your plate: we will count the composition, macros and FoodMate Score of exactly your serving. Free, no sign-up, the photo is not stored.
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Dark 70% | 174 kcal |
| Dark 55% | 162 kcal |
| Extra dark 85% | 180 kcal |
| Milk chocolate, for comparison | 162 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Copper | 0.5 mg | 50% |
| Manganese | 0.6 mg | 30% |
| Iron | 3.6 mg | 26% |
| Magnesium | 68.4 mg | 16% |
How many calories are in dark chocolate
70% dark chocolate has about 580 kcal per 100 g: 43 g of fat, 34 g of carbs, about 11 g of fiber and 8 g of protein. A standard 90 g bar is 522 kcal, a 100 g one 580. One square weighs 4-6 g, 5 g on average, and gives 29 kcal. A third of a bar, 30 g, is 174 kcal: a reasonable portion with coffee.
Dark, semi-dark and milk
The higher the cocoa percentage, the less sugar and the more cocoa butter fat. So 85% chocolate is not lighter but even higher in calories than 55%: about 600 kcal against 540. Milk chocolate is almost the same in calories as dark, but almost half its weight is sugar. The main difference of dark chocolate is not calories but that it is hard to eat a lot of: the intense taste stops you after a few squares.
What dark chocolate is good for
Dark chocolate is rich in copper, manganese, iron and magnesium, plus cocoa flavanols. But it is still a dessert with lots of fat and calories. The benefits show in small portions: 20-30 g a day. A bar a day for the antioxidants adds 500 kcal, almost a quarter of the daily calories.
Chocolate for weight loss
You can eat chocolate on a diet if you decide the portion in advance. A handy way is to break off three or four squares, 15-20 g, that is 87-116 kcal, and put the bar away. Eat slowly with tea or coffee so the taste lasts. Chocolate as a snack in front of the TV works worst: the bar disappears unnoticed.
How to count your serving
Check the bar weight and the number of squares on the pack and divide to get the weight of one square. Or count 29 kcal per square of dark chocolate. If the chocolate is in baking or a dessert, take a photo in MyFoodMate AI and the app counts everything together.