How Many Calories in Dark Chocolate? Nutrition Facts & Macros
A serving of dark chocolate (40g) has 232 calories
Protein 2.4g · Carbs 21g · Fat 15.3g
Dark chocolate is a calorie-dense indulgence that also packs serious nutritional benefits — rich in iron, magnesium, potassium, and antioxidant flavanols. With 60-69% cacao solids, it balances bitterness and sweetness while delivering more minerals than milk chocolate. Here's everything about dark chocolate calories and macros, based on USDA data. Dark chocolate contains only about 1% water, making it one of the most concentrated food sources available.
2423 kJ · per 100g · Water: 1.25 g
Calorie Calculator: Dark Chocolate (60-69% Cacao)
40 g Dark Chocolate (60-69% Cacao) contains 232 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Serving (4 squares) | 232 kcal | 2.4g | 21g | 15.3g |
| 1 square | 58 kcal | 0.6g | 5.2g | 3.8g |
| Full bar (100g) | 579 kcal | 6.1g | 52.4g | 38.3g |
| 100 grams | 579 kcal | 6.1g | 52.4g | 38.3g |
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Dark Chocolate (60-69% Cacao) — Nutrition Facts
| Dark Chocolate (60-69% Cacao) | per 100g |
|---|---|
| Calories | 579 kcal |
| Protein | 6.12 g |
| Fat | 38.31 g |
| Carbs | 52.42 g |
| Fiber | 8 g |
| Sugar | 36.71 g |
| Sodium | 10 mg |
| Potassium | 567 mg |
| Magnesium | 176 mg |
| Phosphorus | 206 mg |
| Water | 1.25 g |
Source: USDA FoodData Central (FDC ID: 170272) · Data verified April 2026
Variations
Dark 60-69% cacao
579 kcal per 100g — the baseline. Balanced bitterness and sweetness, most widely available dark chocolate.
Dark 70-85% cacao
598 kcal per 100g — higher fat (42.6g), less sugar (24g), more intense flavor. Better mineral content and antioxidant profile.
Milk chocolate
535 kcal per 100g — more sugar (52g), less fiber (3.4g), less iron. Sweeter but nutritionally inferior to dark.
Dietary Perspectives
For Weight Loss
Dark chocolate is very calorie-dense at 579 kcal per 100 g with 38.31 g of fat and 36.71 g of sugar. However, it contains 8 g of fiber per 100 g — the highest among sweet foods — which contributes to satiety. A controlled 20-30 g portion (116-174 kcal) satisfies chocolate cravings without derailing a diet. Choosing dark over milk chocolate saves ~5 g of sugar per serving.
For Athletic Performance
Dark chocolate provides 567 mg of potassium and 176 mg of magnesium per 100 g — both critical minerals for athletic performance that are often depleted during intense training. It contains 52.42 g of carbohydrates per 100 g for energy replenishment. Flavanol antioxidants have been studied for improving blood flow and reducing exercise-induced oxidative stress. A 20-30 g pre-workout serving provides quick energy plus performance-supporting minerals.
For Keto
Not keto-friendly — dark chocolate (60-69% cacao) has 44.4 g of net carbs per 100 g (52.42 g carbs − 8 g fiber). Even a small 20 g piece contains 8.9 g of net carbs with 7.3 g of sugar. For a keto chocolate option, choose 85%+ dark chocolate (about 13 g net carbs/100 g) in very small portions (10-15 g), or use unsweetened cocoa powder (3.5 g net carbs per tablespoon) in keto recipes.
Frequently Asked Questions
How many calories are in dark chocolate?
Dark chocolate (60-69% cacao) contains 579 calories per 100g. A typical serving of 40g (about 4 squares) has approximately 232 calories. A single 10g square has about 58 calories. Most calories come from fat (38.31g) and carbohydrates (52.42g), with 6.12g of protein.
Is dark chocolate good for you?
In moderation, yes. Dark chocolate is rich in iron (6.32mg/100g, 35% DV), magnesium (176mg/100g, 42% DV), and potassium (567mg/100g). It contains flavanol antioxidants linked to heart health. The key is portion control — a 20-30g serving provides benefits without excessive calories.
How much sugar is in dark chocolate?
Dark chocolate (60-69% cacao) contains 36.71g of sugar per 100g. A 40g serving has about 14.7g of sugar. This is less than milk chocolate (~52g sugar/100g) but still significant. The higher the cacao percentage, the less sugar — 85%+ dark chocolate has only about 14g sugar per 100g.
Dark chocolate vs milk chocolate — what is the difference?
Dark chocolate (60-69% cacao) has 579 kcal, 38.3g fat, and 36.7g sugar per 100g. Milk chocolate has about 535 kcal, 30g fat, and 52g sugar per 100g. Dark chocolate contains more cacao, more minerals (2-3x the iron and magnesium), more fiber (8g vs 3.4g), and less sugar. Dark chocolate is the better nutritional choice.
How much dark chocolate can I eat per day?
Most nutrition experts suggest 20-30g (1-2 squares) of dark chocolate per day — about 116-174 calories. This provides meaningful antioxidant and mineral intake without excessive sugar or calorie contribution. Choose 70%+ cacao for the best nutrition-to-sugar ratio.
How many carbs are in dark chocolate?
Dark chocolate (60-69% cacao) has 52.42g of total carbohydrates per 100g, with 8.0g of fiber. That gives 44.42g of net carbs per 100g. A typical 40g serving has about 17.8g of net carbs. Not a low-carb food, but the fiber content is better than milk chocolate (3.4g fiber/100g).
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Dark Chocolate (60-69% Cacao) | 579 | 6.12g | 52.42g | 38.31g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Peanut Butter | 598 | 22.21g | 22.31g | 51.36g |
| Honey | 304 | 0.3g | 82.4g | 0g |
| Raisins | 299 | 3.3g | 79.32g | 0.25g |
per 100g
Per 100g, dark chocolate (60-69% cacao) has 579 kcal — similar to almonds (579 kcal) but with a very different macro profile: more carbs (52.4g vs 21.6g) and less protein (6.1g vs 21.2g). Compared to milk chocolate (~535 kcal), dark chocolate has more fat and less sugar.
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