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Chocolate nutrition, glycemic index, calories, net carbs & more

Chocolate, dark, 45- 59% cacao solids
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Chocolate

Chocolate
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
23 (low)
Insulin index ⓘ II for milk chocolate https://ses.library.usyd.edu.au/handle/2123/11945
34
Calories
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)
96% Calories
94% Fats
94% Saturated Fat
93% Iron
89% Potassium
Explanation: The given food contains more Calories than 96% of foods. Note that this food itself is richer in Calories than it is in any other nutrient. Similarly, it is relatively rich in Fats, Saturated Fat, Iron, and Potassium.

Chocolate Glycemic index (GI)

23

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 17% 301% 105% 89% 50% 4% 55% 343% 186% 17% 0%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
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

5% 32% 62% 2%
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

18.519% 9.54% 1.092%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g

Carbohydrate type breakdown

46.25% 1.65%
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

47.9% 7% 6.27%
Sugar: 47.9 g
Fiber: 7 g
Other: 6.27 g

All nutrients for Chocolate per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 17% 54.17g Equal to Chocolate Chocolate
Protein 12% 62% 4.88g 1.7 times more than Broccoli Broccoli
Fats 48% 6% 31.28g 1.1 times less than Cheese Cheese
Carbs 20% 16% 61.17g 2.2 times more than Rice Rice
Calories 27% 4% 546kcal 11.6 times more than Orange Orange
Fructose 0% 100% 0g N/A Apple
Sugar N/A 24% 47.9g 5.3 times more than Coca-Cola Coca-Cola
Fiber 28% 15% 7g 2.9 times more than Orange Orange
Calcium 6% 32% 56mg 2.2 times less than Milk Milk
Iron 100% 7% 8.02mg 3.1 times more than Beef Beef
Magnesium 35% 12% 146mg Equal to Almond Almond
Phosphorus 29% 35% 206mg 1.1 times more than Chicken meat Chicken meat
Potassium 16% 11% 559mg 3.8 times more than Cucumber Cucumber
Sodium 1% 80% 24mg 20.4 times less than White Bread White Bread
Zinc 18% 39% 2.01mg 3.1 times less than Beef Beef
Copper 114% 16% 1.03mg 7.2 times more than Shiitake Shiitake
Vitamin A 1% 49% 50IU 334.1 times less than Carrot Carrot
Vitamin E 4% 55% 0.54mg 2.7 times less than Kiwifruit Kiwifruit
Vitamin B1 2% 84% 0.03mg 10.6 times less than Pea Pea
Vitamin B2 4% 81% 0.05mg 2.6 times less than Avocado Avocado
Vitamin B3 5% 73% 0.73mg 13.2 times less than Turkey meat Turkey meat
Vitamin B5 6% 74% 0.3mg 3.8 times less than Sunflower seed Sunflower seed
Vitamin B6 3% 82% 0.04mg 2.8 times less than Oat Oat
Vitamin B12 10% 57% 0.23µg 3 times less than Pork Pork
Vitamin K 7% 51% 8.1µg 12.5 times less than Broccoli Broccoli
Cholesterol 3% 49% 8mg 46.6 times less than Egg Egg
Trans Fat N/A 61% 0.11g 132.9 times less than Margarine Margarine
Saturated Fat 93% 6% 18.52g 3.1 times more than Beef Beef
Monounsaturated Fat N/A 16% 9.54g Equal to Avocado Avocado
Polyunsaturated fat N/A 44% 1.09g 43.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 546
% Daily Value*
48%
Total Fat 31g
86%
Saturated Fat 19g
Trans Fat g
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
ok
 ⓘ 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
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
limit break
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
limit break
 ⓘ 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

Chocolate nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.