It can be chopped, ground, shaved or melted and is a common ingredient in ganache, glazes, mousses and puddings. Some bars of chocolate may also contain additional ingredients such as soy lecithin, which is an emulsifier used within the food industry to improve the texture of products ( 8). Expectant moms in the study ate around one ounce of dark chocolate a day, which is the equivalent of a bar of chocolate or 54 chocolate chips. Flavonoids: These are a group of antioxidant compounds, with dark chocolate being particularly rich in two types — epicatechin and catechin. They have been associated with improved heart health and lower blood pressure.

If you're baking with dark chocolate, the best way to melt it is slowly in the microwave. Chop it into chunks and melt it in 30-second increments, stirring between each one. Melting it on the stove in a double boiler works well, too. It's just not quite as fast. Dark chocolate also contains a “moderate amount of saturated fat,” Peart adds, which is the kind associated with high cholesterol. “But the heart-protective benefits of flavanols are thought to outweigh the downside of the saturated fat in dark chocolate.” What’s the recommended dark chocolate serving size?

Vitamin D: While the amount can vary, milk chocolate can be a source of Vitamin D, which is important for bone health, given that many milk types are fortified with this vitamin.

Add 1 or 2 tablespoons of dark chocolate and a frozen banana to your blender and whip up a nondairy substitute for chocolate ice cream. Dark chocolate also contains caffeine, a mild stimulant. However, dark chocolate contains much less caffeine than coffee. A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine, compared to the 200 mg found in an eight ounce cup of coffee. Mindful Eating: Like any treat, chocolate is best enjoyed in moderation and as part of a balanced diet. Savouring it mindfully enhances the experience and can make you feel satisfied with smaller portions. Dark chocolate contains higher amounts of cocoa than regular milk chocolate, and the taste can range from sweet to bitter and everything in between.

Popular Brands of Chocolate

Interestingly, the flavonoids in dark chocolate may potentially improve our skin’s natural resistance to UV from the sun. To measure potential UV damage, researchers typically use a measurement known as minimal erythema dose (MED). This measurement defines the minimum dose of UV that is capable of causing sunburn and other skin damage ( 28). Vitamin B5 (Pantothenic Acid): This vitamin is fundamental for the metabolism of fats and the production of red blood cells and hormones. Vitamin E: Present in modest amounts, this vitamin acts as an antioxidant, protecting cells from damage. It also plays a role in maintaining good skin health. Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols and catechins, among others. According to research, the polyphenols in dark chocolate may help lower some forms of LDL (“bad”) cholesterol when combined with other foods like almonds and cocoa ( 3).

A recent article in Consumer Reports tested several popular dark chocolate products and found that many contain high levels of lead and cadmium. Since these substances occur naturally in cacao, removing them has been a challenge for chocolate manufacturers.

Vitamin B2 (Riboflavin): Mainly due to the milk content, riboflavin aids cellular function, energy production, and helps maintain healthy skin and eyesight. After fermentation (which generally lasts for 4-7 days), the cocoa beans need drying. This drying process may involve natural sunlight, solar heaters, or a combination of both depending on the producer and weather ( 1, 4). Studies have shown that MED can increase and even double after consuming high-flavanol dark chocolate or cocoa for 12 weeks ( 16). The result is that your skin has better protection from the sun. Dark chocolate does have some components that offer health benefits. But it's fairly high in calories, fat, and added sugar. As with many foods, it's best if you eat it in moderation. It has less sugar than milk chocolate, so it's the better choice of the two. Dark Chocolate Health Benefits On top of all the other potential benefits, one thing is for sure: Dark chocolate contains a ton of nutrients. Of course, the darker the chocolate the better, but any 70 percent dark chocolate or higher contains antioxidants, fiber, potassium, calcium, copper, and magnesium, according to an overview published in December 2019 in the International Journal of Environmental Research and Public Health.