Dark Chocolate Nutrition Facts: Calories, Vitamins & Minerals
Dark Chocolate nutrition facts per 100 g and per serving
Figures are for: Dark chocolate 70%
| Nutrient | Per 100 g | Serving: three squares, 25 g |
|---|---|---|
| Calories | 598 kcal | 150 kcal |
| Energy (kilojoules) | 2,502 kJ | 626 kJ |
| Protein | 7.8 g | 2 g |
| Fat | 43 g | 11 g |
| incl. saturated | 24 g | 6 g |
| Total carbohydrates | 46 g | 12 g |
| incl. sugars | 24 g | 6 g |
| incl. fiber | 11 g | 2.8 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
598 kcal (2,502 kJ) per 100 g · P/F/C 7.8/43/46 g
Serving (three squares, 25 g) — 150 kcal (626 kJ) · Nutri-Score D
Per 100 g: sugar: high saturated fat: high salt: low fiber: high
Is dark chocolate healthy?
Only in small amounts, and not every day. Dark chocolate gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Fiber: 2.8 g per serving — 11% of the 25 g a day the WHO recommends.
Against
- Sugar: 6 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
- Saturated fat: 6 g per serving — 30% of the 20 g daily reference intake.
A typical serving (three squares, 25 g) has 150 kcal, 2 g protein, 11 g fat and 12 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
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.
protein 6%fat 69%carbs 25%
Vitamins and minerals in dark chocolate
Per 100 g, the standouts are copper — 1.8 mg, 197% of the Daily Value (#1 of 10 in our sweets & desserts section); manganese — 2 mg, 85% of the Daily Value (#2 of 10 in our sweets & desserts section); iron — 12 mg, 66% of the Daily Value (#1 of 10 in our sweets & desserts section).
| Nutrient | Per 100 g | Serving: three squares, 25 g | % DV |
|---|---|---|---|
| Vitamin E | 0.59 mg | 0.15 mg | 1% |
| Vitamin K | 7.3 mcg | 1.8 mcg | 2% |
| Thiamin (B1) | 0.03 mg | 0.01 mg | 1% |
| Riboflavin (B2) | 0.08 mg | 0.02 mg | 2% |
| Niacin (B3) | 1.1 mg | 0.26 mg | 2% |
| Vitamin B6 | 0.04 mg | 0.01 mg | 1% |
| Vitamin B12 | 0.28 mcg | 0.07 mcg | 3% |
| Potassium | 715 mg | 179 mg | 4% |
| Calcium | 73 mg | 18 mg | 1% |
| Magnesium | 228 mg | 57 mg | 14% |
| Phosphorus | 308 mg | 77 mg | 6% |
| Iron | 12 mg | 3 mg | 17% |
| Zinc | 3.3 mg | 0.83 mg | 8% |
| Copper | 1.8 mg | 0.44 mg | 49% |
| Manganese | 2 mg | 0.49 mg | 21% |
| Selenium | 6.8 mcg | 1.7 mcg | 3% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Chocolate, dark, 70-85% cacao solids” (FDC ID 170273, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Dark Chocolate calories by weight, 20–150 g
30 g of dark chocolate has 179 calories and 50 g has 299. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 120 | 1.6 / 8.6 / 9.2 | 2.2 |
| 25 g — typical serving | 150 | 2 / 11 / 12 | 2.8 |
| 30 g | 179 | 2.3 / 13 / 14 | 3.3 |
| 50 g | 299 | 3.9 / 22 / 23 | 5.5 |
| 100 g | 598 | 7.8 / 43 / 46 | 11 |
| 150 g | 897 | 12 / 65 / 69 | 17 |
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Portion → calories and macros
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Calories in dishes with dark chocolate
| Dish | Serving | Kcal per serving | Dark Chocolate in it |
|---|---|---|---|
| Chocolate tart | 100 g | 469 | ≈26 g |
| Chocolate fondant with ice cream | 150 g | 594 | ≈29 g |
| Chocolate cheesecake | 130 g | 502 | ≈16 g |
| Profiteroles with chocolate sauce | 130 g | 469 | ≈16 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
What else to watch
- It's calorie-dense — 598 kcal per 100 g — so portion size matters most.
How much movement is one serving?
A 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.
Swaps for dark chocolate
Dark chocolate has a lot of sugar (24 g per 100 g) and a lot of saturated fat (24 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Dark Chocolate vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Lamingtons | 368 | 2.5 / 16 / 55 |
| Sugar | 399 | 0 / 0 / 100 |
| Donut | 430 | 6 / 24 / 48 |
| Butter Tarts | 449 | 6 / 25 / 50 |
| Anzac Biscuits | 493 | 6.3 / 22 / 69 |
| Nanaimo Bars | 525 | 5.2 / 34 / 55 |
| Dark Chocolate | 598 | 7.8 / 43 / 46 |
Dark Chocolate: head-to-head comparisons
FAQ
How many calories are in 100 g of dark chocolate?
100 g of dark chocolate has 598 calories, with 7.8 g protein, 43 g fat and 46 g carbohydrates (11 g fiber).
How many calories are in a serving of dark chocolate?
A serving (three squares, 25 g) has 150 calories: 2 g protein, 11 g fat and 12 g carbs.
What are the macros of dark chocolate?
Per 100 g: 7.8 g protein, 46 g carbs and 43 g fat. By calories that's about 6% protein, 25% carbs and 69% fat.
How long do you have to walk to burn a serving of dark chocolate?
About 49 min of easy walking or 19 min of cycling for a 70 kg (154 lb) person — that's the 150 calories in a serving (three squares, 25 g).
What vitamins and minerals are in dark chocolate?
Per 100 g, dark chocolate is richest in copper (1.8 mg, 197% DV), manganese (2 mg, 85% DV), iron (12 mg, 66% DV) — from USDA FoodData Central record 170273.
How much fiber is in dark chocolate?
100 g of dark chocolate has 11 g of fiber; a serving (three squares, 25 g) has 2.8 g — 11% of the 25 g a day the WHO recommends.
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