Calories in Dark Chocolate: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One ounce of dark chocolate (28g) contains 155.1 calories with 1.4g of protein, 17.4g of carbs, and 8.9g of fat. Per 100g, dark chocolate provides 546 calories with 4.9g of protein, 61.2g of carbs, and 31.3g of fat. Magnesium is high at 146mg per 100g (about 35% daily value). Iron provides 8mg per 100g (about 44% daily value). Potassium is 559mg per 100g. Fiber is 7g per 100g. Sugar is 47.9g per 100g. Saturated fat is 18.5g per 100g. A full bar (162g) contains 884.5 calories. Dark chocolate typically contains 70-85% cacao solids. Higher cacao percentage means more minerals, more fiber, more fat, and less sugar compared to milk chocolate. The values here reflect dark chocolate in this cacao range.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 bar (162g) | 884.5 | 7.9g | 99.1g | 50.7g | 11.3g |
| 1 oz (28g) | 155.1 | 1.4g | 17.4g | 8.9g | 2g |
| 100g | 546 | 4.9g | 61.2g | 31.3g | 7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 546 | 27% |
| Protein | 4.9g | 10% |
| Total Fat | 31.3g | 40% |
| Saturated Fat | 18.5g | 93% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 61.2g | 22% |
| Dietary Fiber | 7g | 25% |
| Sugars | 47.9g | 96% |
| Sodium | 24mg | 1% |
| Cholesterol | 8mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 18.5g | 6% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 8mg | 3% |
| Calcium | 56mg | 4% |
| Iron | 8mg | 44% |
| Potassium | 559mg | 12% |
| Vitamin A | 2mcg | 0% |
| Vitamin B12 | 0.2mcg | 8% |
| Magnesium | 146mg | 35% |
| Phosphorus | 206mg | 16% |
| Zinc | 2mg | 18% |
| Selenium | 3mcg | 5% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Dark Chocolate
Dark chocolate is one of the most nutrient-dense treat foods available. Unlike candy, it provides meaningful minerals at realistic serving sizes.
Magnesium at 146mg per 100g is outstanding. A 1 oz serving provides about 41mg, covering about 10% of the daily value. Magnesium supports muscle recovery, sleep quality, insulin sensitivity, and hundreds of enzymatic processes. For active people who sweat heavily, magnesium depletion is common and dark chocolate is a genuinely enjoyable way to supplement it.
Iron at 8mg per 100g is high for a non-meat food. A 1 oz serving provides about 2.3mg of iron. While non-heme iron from plants has lower absorption than heme iron, the concentration in dark chocolate makes it a meaningful contributor to daily iron needs.
Potassium at 559mg per 100g supports electrolyte balance and blood pressure regulation. Fiber at 7g per 100g is significantly higher than most sweets, which helps slow sugar absorption and reduces the glycemic impact relative to the sugar content.
The polyphenols in dark chocolate, specifically flavanols, support endothelial function, improve blood flow, and have been linked to lower blood pressure in multiple studies. The higher the cacao percentage, the more flavanols and the fewer added sugars.
For practical use, a 1 oz daily portion (155 calories) is a manageable treat that delivers real micronutrients. Going for 70%+ cacao maximizes the benefits while keeping sugar content lower.
Dietary Considerations
Dark chocolate is not keto-friendly at 61.2g carbs per 100g and 47.9g sugar per 100g. A 1 oz portion has 17.4g carbs and 13.6g sugar, which fits into moderate carb diets but not strict keto. For weight loss, 1 oz portions are trackable and sustainable. Dark chocolate is gluten-free and can be vegan (check labels as some contain milk fat). Not ideal in large amounts due to calorie density (546 cal/100g) and high saturated fat (18.5g per 100g).
Daily Intake (100g)
100g of dark chocolate provides 27% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in dark chocolate?
One ounce of dark chocolate (28g) contains 155.1 calories. Per 100g, dark chocolate has 546 calories. A full bar (162g) contains about 884.5 calories. A 1 oz serving is the typical recommended portion.
Is dark chocolate good for you?
Dark chocolate provides significant magnesium (146mg per 100g), iron (8mg per 100g), potassium (559mg per 100g), and fiber (7g per 100g). The flavanols in high-cacao dark chocolate support heart health and blood flow. The key is moderate portions of high-quality, high-cacao chocolate.
How much dark chocolate per day is healthy?
One ounce (28g) per day is a commonly cited amount that delivers meaningful minerals and flavanols without excessive calories (155 calories) or sugar (13.6g). Going above 2 oz per day makes the calorie and sugar load significant without proportional additional benefit.
Is dark chocolate high in magnesium?
Yes, dark chocolate is one of the best dietary sources of magnesium at 146mg per 100g. A 1 oz serving provides about 41mg of magnesium, covering about 10% of the daily value. Regular consumption can meaningfully contribute to magnesium intake, which is commonly low in modern diets.
What percentage dark chocolate is healthiest?
Higher cacao percentages (70-85%+) have more flavanols, more fiber, more minerals, and less sugar. 70% cacao is a common balance between nutritional benefit and palatability. Above 85%, bitterness increases significantly, which many people find difficult to enjoy.
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