Chocolate & Cocoa

Dark Chocolate (45–59%)

Rich in CopperRich in IronRich in MagnesiumRich in Fiber

Overview

Why eat dark chocolate (45–59%)?

This is the milder end of dark chocolate, and it is genuinely a treat: almost half its weight is sugar and it carries 546 calories per 100 g. What you do get alongside the indulgence is real minerals from the cocoa solids, especially copper, iron and magnesium, which makes a small square a more interesting sweet than most.

Good to know: At 47.9 g sugar and 18.5 g saturated fat per 100 g, this belongs in small portions; one ounce also carries about 12 mg of caffeine plus theobromine, which can be noticeable late in the evening.

Remarkably rich in copper
A single 1 oz serving supplies 0.29 mg of copper, about 32% of the Daily Value, a mineral your body uses for iron handling and energy production.
Magnesium and iron from cocoa
Per 100 g it provides 146 mg of magnesium (35% DV) and 8 mg of iron (45% DV), minerals involved in muscle function and oxygen transport.
Some fiber with the sweetness
Cocoa solids bring 7 g of fiber per 100 g, about 25% of the Daily Value, which is unusual for something in the candy aisle.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in dark chocolate (45–59%)?

Calories

546kcal

Protein

4.9g

Carbs

61g

Fat

31g

Fiber

Sugars

48g

Minerals

Calcium56 mg4%
Iron8 mg45%
Magnesium146 mg35%
Phosphorus206 mg16%
Potassium559 mg12%
Sodium24 mg1%
Zinc2 mg18%
Copper1 mg114%
Selenium3 µg5%

Vitamins

Vitamin A2 µg0%
Vitamin E0.54 mg4%
Vitamin K8.1 µg7%
Thiamin (B1)0.03 mg2%
Riboflavin (B2)0.05 mg4%
Niacin (B3)0.72 mg5%
Vitamin B60.04 mg2%
Vitamin B120.23 µg10%

Other compounds

Omega-3 ALA0.09 g
Omega-3 EPA<0.01 g
Caffeine43 mg
Theobromine493 mg

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Side by side, per 100 g

Dark Chocolate (45–59%) vs Dark Chocolate (70–85%)

Nutrient	Dark Chocolate (45–59%)	Dark Chocolate (70–85%)
Calories	546 kcal	598 kcal
Protein	4.9 g	7.8 g
Fat	31 g	43 g
Saturated fat	19 g	24 g
Sugars	48 g	24 g
Fiber	7 g	11 g
Calcium	56 mg	73 mg
Iron	8 mg	12 mg
Magnesium	146 mg	228 mg
Potassium	559 mg	715 mg
Vitamin E	0.54 mg	0.59 mg
Caffeine	43 mg	80 mg
Theobromine	493 mg	802 mg

USDA’s standard nutrient data doesn’t include flavanols, the antioxidants cocoa is known for, and that’s where processing makes the biggest difference.Ask how alkalizing affects them →

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