Dark Chocolate: Calories, Nutrition & Healthier Swaps

Dark chocolate at 70% cocoa or more brings cocoa polyphenols, magnesium and iron with far less sugar than milk chocolate. It's calorie-dense — a couple of squares is a sensible portion.

Dark Chocolate nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Dark Chocolate: what's in it

It has 2.8 g of fiber per serving — roughly 11% of the 25 g a day most adults fall short of.

On the open Nutri-Score algorithm, dark chocolate gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in sugar: 24 g per 100 g. The WHO advises keeping free sugars under 10% of daily calories, ideally under 25 g.
• High in saturated fat: 24 g per 100 g, against a daily reference of about 20 g.
• It's calorie-dense — 598 kcal per 100 g — so portion size matters most.

How much movement is one serving?

One serving (three squares, 25 g) is 150 kcal — roughly 49 min of easy walking or 19 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Dark Chocolate

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Sushki (dry bagels) — 45 g, 153 kcal: −5.9 g saturated fat.
• Cocoa powder, unsweetened — 50 g, 145 kcal: −1.5 g saturated fat, −5.1 g sugar.
• Crêpes Suzette — 60 g, 141 kcal: −2.5 g saturated fat.
• Sweet rusks — 40 g, 158 kcal: −5.4 g saturated fat.