Chocolate & Cocoa

Dark Chocolate (70–85%)

Rich in CopperRich in IronRich in MagnesiumRich in Fiber

Overview

Why eat dark chocolate (70–85%)?

Dark chocolate is a treat first, but a genuinely mineral-rich one: a single ounce brings copper, magnesium, iron and a little fiber along with cocoa flavanols. It is also calorie-dense and high in saturated fat, so it works best as a small square enjoyed slowly rather than an everyday snack food.

Good to know: An ounce carries about 170 calories and 6.9 g of saturated fat (35% DV), plus roughly 23 mg of caffeine, so keep portions small and avoid it late in the evening if you are caffeine-sensitive.

Unusually rich in copper
One ounce supplies 0.5 mg of copper, 56% of the Daily Value, a mineral needed for iron transport, connective tissue and energy production in cells.
A real magnesium source
With 228 mg of magnesium per 100 g (54% DV), dark chocolate supports muscle and nerve function, blood pressure regulation and hundreds of enzyme reactions.
Fiber and iron together
Per 100 g it offers 10.9 g of fiber (39% DV) and 11.9 mg of iron (66% DV), supporting digestion and oxygen transport in the blood.

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

Nutrition facts

What’s in dark chocolate (70–85%)?

Calories

598kcal

Protein

7.8g

Carbs

46g

Fat

43g

Fiber

11g

Sugars

24g

Minerals

Calcium73 mg6%
Iron12 mg66%
Magnesium228 mg54%
Phosphorus308 mg25%
Potassium715 mg15%
Sodium20 mg1%
Zinc3.3 mg30%
Copper1.8 mg196%
Selenium6.8 µg12%

Vitamins

Vitamin A2 µg0%
Vitamin E0.59 mg4%
Vitamin K7.3 µg6%
Thiamin (B1)0.03 mg3%
Riboflavin (B2)0.08 mg6%
Niacin (B3)1.1 mg7%
Vitamin B60.04 mg2%
Vitamin B120.28 µg12%

Other compounds

Omega-3 ALA0.03 g
Caffeine80 mg
Theobromine802 mg

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

Side by side, per 100 g

Dark Chocolate (70–85%) vs Milk Chocolate

Nutrient	Dark Chocolate (70–85%)	Milk Chocolate
Calories	598 kcal	535 kcal
Protein	7.8 g	7.7 g
Fat	43 g	30 g
Saturated fat	24 g	19 g
Sugars	24 g	52 g
Fiber	11 g	3.4 g
Calcium	73 mg	189 mg
Iron	12 mg	2.4 mg
Magnesium	228 mg	63 mg
Potassium	715 mg	372 mg
Vitamin E	0.59 mg	0.51 mg
Caffeine	80 mg	20 mg
Theobromine	802 mg	205 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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