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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

Chocolate
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
23 (low)
Glycemic load 4 (low)
Insulin index  ⓘ https://ses.library.usyd.edu.au/handle/2123/11945 – II for milk chocolates (Hershey) is 34 34
Calories  ⓘ Calories for selected serving 546 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 54 grams
Default serving size  ⓘ Serving sizes are mostly 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/ 117 mg
TOP 4% Calories ⓘHigher in Calories content than 96% of foods
TOP 6% Fats ⓘHigher in Fats content than 94% of foods
TOP 6% Saturated Fat ⓘHigher in Saturated Fat content than 94% of foods
TOP 7% Iron ⓘHigher in Iron content than 93% of foods
TOP 11% 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)

23

Chocolate Glycemic load (GL)

4

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 17% 301% 104% 88% 49% 3.1% 55% 343% 185% 16%
Calcium: 168mg of 1,000mg 17%
Iron: 24mg of 8mg 301%
Magnesium: 438mg of 420mg 104%
Phosphorus: 618mg of 700mg 88%
Potassium: 1677mg of 3,400mg 49%
Sodium: 72mg of 2,300mg 3.1%
Zinc: 6mg of 11mg 55%
Copper: 3.1mg of 1mg 343%
Manganese: 4.3mg of 2mg 185%
Selenium: 9µg of 55µg 16%

Mineral chart - relative view

8 mg
TOP 7%
559 mg
TOP 11%
146 mg
TOP 12%
1 mg
TOP 16%
1.4 mg
TOP 30%
56 mg
TOP 32%
206 mg
TOP 35%
2 mg
TOP 39%
3 µg
TOP 72%
24 mg
TOP 80%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 3% 11% 0% 0% 6.3% 12% 14% 18% 9.7% 0% 29% 0% 20%
Vitamin A: 150IU of 5,000IU 3%
Vitamin E : 1.6mg of 15mg 11%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.08mg of 1mg 6.3%
Vitamin B2: 0.15mg of 1mg 12%
Vitamin B3: 2.2mg of 16mg 14%
Vitamin B5: 0.89mg of 5mg 18%
Vitamin B6: 0.13mg of 1mg 9.7%
Folate: 0µg of 400µg 0%
Vitamin B12: 0.69µg of 2µg 29%
Choline: 0mg of 550mg 0%
Vitamin K: 24µg of 120µg 20%

Vitamin chart - relative view

50 IU
TOP 49%
8.1 µg
TOP 51%
0.54 mg
TOP 55%
0.23 µg
TOP 57%
0.73 mg
TOP 73%
0.3 mg
TOP 74%
0.05 mg
TOP 81%
0.04 mg
TOP 82%
0.03 mg
TOP 84%

Macronutrients chart

5% 31% 61% 2%
Protein:
Daily Value: 10%
4.9 g of 50 g
4.9 g (10% of DV )
Fats:
Daily Value: 48%
31.3 g of 65 g
31.3 g (48% of DV )
Carbs:
Daily Value: 20%
61.2 g of 300 g
61.2 g (20% of DV )
Water:
Daily Value: 0%
1 g of 2,000 g
1 g (0% of DV )
Other:
1.7 g
1.7 g

Fat type information

64% 33% 4%
Saturated Fat: 19 g
Monounsaturated Fat: 9.5 g
Polyunsaturated fat: 1.1 g

Carbohydrate type breakdown

97% 3%
Starch: 0 g
Sucrose: 46 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.7 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Chocolate

78% 11% 10%
Sugar: 48 g
Fiber: 7 g
Other: 6.3 g

All nutrients for Chocolate per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 546kcal 27% 4% 11.6 times more than OrangeOrange
Protein 4.9g 12% 62% 1.7 times more than BroccoliBroccoli
Fats 31g 48% 6% 1.1 times less than CheeseCheese
Net carbs 54g N/A 17% Equal to ChocolateChocolate
Carbs 61g 20% 16% 2.2 times more than RiceRice
Cholesterol 8mg 3% 49% 46.6 times less than EggEgg
Magnesium 146mg 35% 12% Equal to AlmondAlmond
Calcium 56mg 6% 32% 2.2 times less than MilkMilk
Potassium 559mg 16% 11% 3.8 times more than CucumberCucumber
Iron 8mg 100% 7% 3.1 times more than Beef broiledBeef broiled
Sugar 48g N/A 24% 5.3 times more than Coca-ColaCoca-Cola
Fiber 7g 28% 15% 2.9 times more than OrangeOrange
Copper 1mg 114% 16% 7.2 times more than ShiitakeShiitake
Zinc 2mg 18% 39% 3.1 times less than Beef broiledBeef broiled
Phosphorus 206mg 29% 35% 1.1 times more than Chicken meatChicken meat
Sodium 24mg 1% 80% 20.4 times less than White BreadWhite Bread
Vitamin A 50IU 1% 49% 334.1 times less than CarrotCarrot
Vitamin A RAE 2µg 0% 68%
Vitamin E 0.54mg 4% 55% 2.7 times less than KiwifruitKiwifruit
Selenium 3µg 5% 72%
Manganese 1.4mg 62% 30%
Vitamin B1 0.03mg 2% 84% 10.6 times less than Pea rawPea raw
Vitamin B2 0.05mg 4% 81% 2.6 times less than AvocadoAvocado
Vitamin B3 0.73mg 5% 73% 13.2 times less than Turkey meatTurkey meat
Vitamin B5 0.3mg 6% 74% 3.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.04mg 3% 82% 2.8 times less than OatOat
Vitamin B12 0.23µg 10% 57% 3 times less than PorkPork
Vitamin K 8.1µg 7% 51% 12.5 times less than BroccoliBroccoli
Trans Fat 0.11g N/A 61% 132.9 times less than MargarineMargarine
Saturated Fat 19g 93% 6% 3.1 times more than Beef broiledBeef broiled
Monounsaturated Fat 9.5g N/A 16% Equal to AvocadoAvocado
Polyunsaturated fat 1.1g N/A 44% 43.2 times less than WalnutWalnut
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 51% 690 times less than SalmonSalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.09g N/A 86% 107.5 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
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 AlmondAlmond

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
84%
Saturated Fat 19g
0
Trans Fat 0g
2.7%
Cholesterol 8mg
1%
Sodium 24mg
20%
Total Carbohydrate 61g
28%
Dietary Fiber 7g
Total Sugars 0g
Includes ? g Added Sugars
Protein 4.9g
Vitamin D 0mcg 0

Calcium 56mg 5.6%

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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
limit break
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
limit break

Chocolate nutrition infographic

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.

  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.