Chocolate nutrition: calories, carbs, GI, protein, fiber, fats
Chocolate, dark, 45- 59% cacao solids
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Chocolate
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
23 (low) |
| Glycemic load | 4 (low) |
| Insulin index ⓘ II for milk chocolate https://ses.library.usyd.edu.au/handle/2123/11945 | 34 |
| Calories ⓘ Calories per 100-gram serving | 546 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 54.17 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 oz (28.35 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -6.2 (alkaline) |
| Oxalates ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525130/ | 117mg |
Calories ⓘHigher in Calories content than 96% of foods
Fats ⓘHigher in Fats content than 94% of foods
Saturated Fat ⓘHigher in Saturated Fat content than 94% of foods
Iron ⓘHigher in Iron content than 93% of foods
Potassium ⓘHigher in Potassium content than 89% of foods
Chocolate calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 546 | |
| Calories in 1 oz | 155 | 28.35 g |
| Calories in 1 bar | 885 | 162 g |
Chocolate Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Chocolate Glycemic load (GL)
Mineral coverage chart
Calcium:
56 mg of 1,000 mg
6%
Iron:
8.02 mg of 8 mg
100%
Magnesium:
146 mg of 420 mg
35%
Phosphorus:
206 mg of 700 mg
29%
Potassium:
559 mg of 3,400 mg
16%
Sodium:
24 mg of 2,300 mg
1%
Zinc:
2.01 mg of 11 mg
18%
Copper:
1.028 mg of 1 mg
114%
Manganese:
1.419 mg of 2 mg
62%
Selenium:
3 µg of 55 µg
5%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Iron
8.02 mg
TOP 7%
Potassium
559 mg
TOP 11%
Magnesium
146 mg
TOP 12%
Copper
1.028 mg
TOP 16%
Manganese
1.419 mg
TOP 30%
Calcium
56 mg
TOP 32%
Phosphorus
206 mg
TOP 35%
Zinc
2.01 mg
TOP 39%
Selenium
3 µg
TOP 72%
Sodium
24 mg
TOP 80%
Vitamin coverage chart
Vitamin A:
50 IU of 5,000 IU
1%
Vitamin E :
0.54 mg of 15 mg
4%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.025 mg of 1 mg
2%
Vitamin B2:
0.05 mg of 1 mg
4%
Vitamin B3:
0.725 mg of 16 mg
5%
Vitamin B5:
0.297 mg of 5 mg
6%
Vitamin B6:
0.042 mg of 1 mg
3%
Folate:
0 µg of 400 µg
0%
Vitamin B12:
0.23 µg of 2 µg
10%
Vitamin K:
8.1 µg of 120 µg
7%
Vitamin chart - relative view
Vitamin A
50 IU
TOP 49%
Vitamin K
8.1 µg
TOP 51%
Vitamin E
0.54 mg
TOP 55%
Vitamin B12
0.23 µg
TOP 57%
Vitamin B3
0.725 mg
TOP 73%
Vitamin B5
0.297 mg
TOP 74%
Vitamin B2
0.05 mg
TOP 81%
Vitamin B6
0.042 mg
TOP 82%
Vitamin B1
0.025 mg
TOP 84%
Macronutrients chart
Protein:
Daily Value: 10%
4.88 g of 50 g
10%
Fats:
Daily Value: 48%
31.28 g of 65 g
48%
Carbs:
Daily Value: 20%
61.17 g of 300 g
20%
Water:
Daily Value: 0%
0.97 g of 2,000 g
0%
Other:
1.7 g
Fat type information
Saturated Fat:
18.519 g
Monounsaturated Fat:
9.54 g
Polyunsaturated fat:
1.092 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Chocolate
Sugar:
47.9 g
Fiber:
7 g
Other:
6.27 g
All nutrients for Chocolate per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 546kcal | 27% | 4% |
11.6 times more than Orange
|
| Protein | 4.88g | 12% | 62% |
1.7 times more than Broccoli
|
| Fats | 31.28g | 48% | 6% |
1.1 times less than Cheddar Cheese
|
| Net carbs | 54.17g | N/A | 17% |
Equal to Chocolate
|
| Carbs | 61.17g | 20% | 16% |
2.2 times more than Rice
|
| Cholesterol | 8mg | 3% | 49% |
46.6 times less than Egg
|
| Iron | 8.02mg | 100% | 7% |
3.1 times more than Beef broiled
|
| Calcium | 56mg | 6% | 32% |
2.2 times less than Milk
|
| Potassium | 559mg | 16% | 11% |
3.8 times more than Cucumber
|
| Magnesium | 146mg | 35% | 12% |
Equal to Almond
|
| Sugar | 47.9g | N/A | 24% |
5.3 times more than Coca-Cola
|
| Fiber | 7g | 28% | 15% |
2.9 times more than Orange
|
| Copper | 1.03mg | 114% | 16% |
7.2 times more than Shiitake
|
| Zinc | 2.01mg | 18% | 39% |
3.1 times less than Beef broiled
|
| Phosphorus | 206mg | 29% | 35% |
1.1 times more than Chicken meat
|
| Sodium | 24mg | 1% | 80% |
20.4 times less than White Bread
|
| Vitamin A | 50IU | 1% | 49% |
334.1 times less than Carrot
|
| Vitamin A RAE | 2µg | 0% | 68% | |
| Vitamin E | 0.54mg | 4% | 55% |
2.7 times less than Kiwifruit
|
| Selenium | 3µg | 5% | 72% | |
| Manganese | 1.42mg | 62% | 30% | |
| Vitamin B1 | 0.03mg | 2% | 84% |
10.6 times less than Pea raw
|
| Vitamin B2 | 0.05mg | 4% | 81% |
2.6 times less than Avocado
|
| Vitamin B3 | 0.73mg | 5% | 73% |
13.2 times less than Turkey meat
|
| Vitamin B5 | 0.3mg | 6% | 74% |
3.8 times less than Sunflower seed
|
| Vitamin B6 | 0.04mg | 3% | 82% |
2.8 times less than Oat
|
| Vitamin B12 | 0.23µg | 10% | 57% |
3 times less than Pork
|
| Vitamin K | 8.1µg | 7% | 51% |
12.5 times less than Broccoli
|
| Trans Fat | 0.11g | N/A | 61% |
132.9 times less than Margarine
|
| Saturated Fat | 18.52g | 93% | 6% |
3.1 times more than Beef broiled
|
| Monounsaturated Fat | 9.54g | N/A | 16% |
Equal to Avocado
|
| Polyunsaturated fat | 1.09g | N/A | 44% |
43.2 times less than Walnut
|
| Fructose | 0g | 0% | 100% |
N/A
|
| Omega-3 - EPA | 0g | N/A | 51% |
690 times less than Salmon
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.09g | N/A | 86% |
107.5 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 100% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 89% | |
| Omega-6 - Linoleic acid | 0.95g | N/A | 87% |
13 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 546
% Daily Value*
48%
Total Fat
31g
86%
Saturated Fat 19g
3%
Cholesterol 8mg
1%
Sodium 24mg
20%
Total Carbohydrate
61g
28%
Dietary Fiber
7g
Total Sugars g
Includes ? g Added Sugars
Protein
5g
Vitamin D
0mcg
0%
Calcium
56mg
6%
Iron
8mg
100%
Potassium
559mg
16%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Chocolate nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.