Because everyone needs a little chocolate now and then.
Reviewed by Dietitian Karen Ansel, M.S., RDN
Key Points
- Cocoa in dark chocolate contains compounds that may promote heart and metabolic health.
- Dietitians recommend choosing chocolate with a high cocoa content, ideally 70% or more.
- They also suggest looking for chocolate with a short ingredient list that is low in sugar.
Chocolate can offer more than just a sweet treat, especially if it’s the right kind. The challenge is that not all chocolate is created equal. From milk chocolate to dark chocolate to chocolate with added nuts, fruit or even chili, the options can be confusing.
To help simplify things, we asked five dietitians how to choose the healthiest chocolate, and they all said the same thing: Look for chocolate with a high cocoa content.
Dietitian-Approved Tips to Choose the Healthiest Chocolate
Choose Chocolate with at Least 70% Cocoa
The dietitians we spoke with agree that the first thing to consider when purchasing chocolate is its cocoa content, so choose dark chocolate. “Dark chocolate contains a higher percentage of cocoa compared to bittersweet or milk chocolate, and will typically have more beneficial compounds like flavonols that support health,” says Shaira Daya, MPH, RDN.
The darker the better. “Chocolate that contains around 70% cocoa or higher tends to provide more beneficial compounds like flavonoids, which are antioxidants linked to heart and metabolic health,” explains Talia Follador, RDN, LDN. To ensure your bar has a high cocoa content, look for ones that list cocoa as the first ingredient instead of sugar, says Brittany Brown, RD, IBCLC, CDE.
Look for a Simple Ingredient List
The length of the ingredient list can depend on the type of chocolate you purchase. Follador recommends looking for chocolate with a short ingredient list, ideally just cocoa, cocoa butter and sugar.
Milk chocolate often has a longer ingredient list than dark chocolate. Speciality chocolates may also have longer ingredient lists. For these, look for ones that contain more whole, recognizable ingredients, such as chili, nuts or dried fruit, which add fiber and micronutrients, notes Kelly Burgess, M.B.A., RDN, LDN. She explains that these additions elevate chocolate from a simple treat to something a little more nourishing.
Be Mindful of Added Sugar
Because cocoa is naturally bitter, sugar is added to chocolate to improve its taste. “Chocolate is meant to be sweet, but some products contain large amounts of added sugar that can outweigh the potential benefits of the cocoa itself,” says Follador. So it’s important to check the ingredient list to make sure you’re not getting more than you bargained for.
The good news is that dark chocolate tends to have less sugar than milk chocolate. Choosing a chocolate with a higher cocoa percentage may help you cut down on sugar. For instance, 1 ounce of 70% dark chocolate typically contains about 7 grams of sugar, compared to an ounce of milk chocolate, which has roughly 14 grams of sugar.
Health Benefits of Chocolate
It Can Help Keep Your Cells Healthy
Cells throughout our body are constantly battling oxidative stress, which can increase the risk of developing chronic conditions, like heart disease, cancer and type 2 diabetes. Enter cocoa. “Emerging research suggests cocoa’s natural plant compounds may help protect cells from oxidative damage,” explains Burgess. Specifically, research suggests that certain bioactive compounds in chocolate, called flavonoids, reduce markers of oxidative stress.
It May Support Cardiovascular Health
With nearly 50% of Americans having heart disease, protecting heart health is top of mind. Could the occasional piece of chocolate help? One promising study found that people who enjoyed chocolate anywhere from once a month to five (or more) times a week were less likely to develop coronary artery disease than people who ate it less than once a month. There was one caveat, as these benefits were only observed in people without diabetes.
What’s behind the promising results? Turns out, cocoa contains several compounds that lower blood pressure. The first are flavonoids, which increase production of nitric oxide, a chemical that helps regulate blood pressure. Cocoa’s flavanols provide additional blood pressure–lowering power. “These compounds have been studied for their potential role in supporting heart health, improving blood flow and helping reduce inflammation,” explains Follador. Research suggests that flavonols may help relax and dilate blood vessels, supporting healthy blood pressure and cardiovascular function, adds Stacy Woodson, M.S., RDN, LDN.
In addition to lowering blood pressure, cocoa has been shown to reduce total and harmful LDL cholesterol. However, the same can’t necessarily be said for chocolate, which contains cholesterol-raising saturated fat. If cholesterol-lowering is a goal, cocoa powder is your best bet.
It Could Offer a Little Diabetes Protection
Several studies have found that people who eat chocolate may be less likely to develop type 2 diabetes. However, the greatest benefits come from dark chocolate. One recent study found that individuals who consumed dark chocolate five times per week had a lower incidence of type 2 diabetes than those who ate no chocolate or only milk chocolate.
This isn’t to suggest that eating chocolate is a diabetes prevention strategy. Your overall eating pattern is what matters most. Still, it is good to know you can occasionally enjoy a few pieces as part of a balanced eating plan.
Strategies to Include Chocolate in a Healthy Routine
“Chocolate doesn’t have to be a guilty pleasure. It can be a joyful, intentional part of a nourishing lifestyle,” notes Woodson. Here are some of the dietitians’ favorite ways to enjoy it.
- Enjoy with intention. When you have a piece of chocolate, enjoy it fully and mindfully by limiting distractions and engaging all of your senses. In return, you may notice you derive greater satisfaction and enjoyment with smaller portions.
- Add cocoa powder to foods. A spoonful of cocoa powder can be a healthy way to satisfy a chocolate craving. Brown recommends stirring cocoa powder into yogurt for a dessert-inspired breakfast. Or add cocoa powder to hummus to make brownie-batter hummus, says Woodson.
- Use chocolate as a flavor enhancer. Brown adds a square or two of chocolate into chili for additional flavor depth.
- Be mindful of portion sizes. Yes, chocolate may have health perks, but it also contains sugar and saturated fat. So, keep an eye on portion size. “About 1 ounce is enough to enjoy chocolate’s flavor and potential benefits,” says Burgess.
- Pair it with other foods for a more filling snack. “Chocolate itself is not very filling, so eating it with other foods can help to naturally control the portion size,” says Follador. For a more satisfying snack, pair it with fruit, yogurt or nut butter.
Our Expert Take
Chocolate can absolutely fit into a healthy eating pattern. It may even offer health benefits, thanks to cocoa’s natural antioxidants. The key is to choose dark chocolate with at least 70% cocoa. In return, you’ll score more health-promoting compounds, yet less sugar than milk chocolate or dark chocolate with a smaller percentage of cocoa.
“That said, chocolate is still an energy-dense food, so the benefits come from enjoying it in moderation as part of an overall balanced diet,” says Follador. For a balanced, satisfying snack, pair it with foods like fruit, yogurt or nuts. Then, find a nice, quiet place to enjoy it without distraction and savor every single bite!
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