Is Chocolate Good for You? 7 Potential Health Benefits
Key takeaways:
There’s evidence that cocoa — the active ingredient in dark chocolate — could be good for your heart, brain, skin, and more.
Dark chocolate also contains fiber, minerals, and flavanols (a type of antioxidant).
The most nutritious types of chocolate are 70% or higher dark chocolate, unsweetened cocoa powder, and cocoa nibs.
More research is needed before we can say for sure whether eating dark chocolate has health benefits, and in what amounts.
Table of contents
If you’re like most people, you probably love chocolate. Not only is it delicious, but you can also eat it as part of a balanced diet. But what about all those health benefits of dark chocolate you’ve likely heard about? Is dark chocolate good for you?
As it turns out, some types of chocolate, like dark chocolate and cocoa powder, do seem to have potential health benefits. That’s because cocoa contains minerals, fiber, and powerful antioxidants called flavanols that are good for your health.
But the truth is: It’s hard to say exactly how much dark chocolate you’d need to eat for it to have an effect on your health. Let’s take a closer look.
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Is dark chocolate a nutritious food?
Yes. Believe it or not, chocolate can actually be a nutritious food — when it doesn’t have a lot of sugar or other ingredients added to it.
Dark chocolate is a source of:
Flavanols: Most of chocolate’s potential benefits are linked to plant compounds called flavanols — a type of antioxidant. Flavanols in cocoa may help fight unstable chemicals in the body that are linked to many different health problems.
Fiber: Fiber is an important part of a balanced diet. An ounce of dark chocolate can provide about 3 g of fiber — about 10% to 12% of your daily recommended amount. Fiber is good for your gut and your overall health.
Minerals: Minerals keep your organs and body systems working correctly. Dark chocolate contains several essential minerals, like zinc, iron, magnesium, and phosphorus.
Caffeine: Consuming moderate amounts of caffeine can help you feel more alert and energized. Chocolate contains caffeine — about 24 mg per ounce of dark chocolate compared to about 95 mg or more per cup of coffee.
But remember: Even dark chocolate can contain a lot of sugar (more on which types are best below).
What are the potential health benefits of dark chocolate?
There’s evidence that dark chocolate may have health benefits. But more research is needed before we can say for sure. Here are seven ways that chocolate might have a positive effect on your health, based on what the science tells us so far.
1. It may support your heart health
Flavanols in dark chocolate have been linked to lowered blood pressure, lowered cholesterol, and better blood flow to your heart. All of these can potentially help your heart and blood vessels stay healthy, and lower your risk of heart disease or stroke.
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In a large study of over 20,000 people, taking a daily cocoa supplement was linked to fewer heart problems. But unfortunately, it’s not clear whether you can get these same benefits from just eating or drinking chocolate.
2. It might be good for your brain
Flavanols in dark chocolate may also be good for brain health, possibly by increasing blood flow to the brain. There’s some evidence that eating dark chocolate can improve your reaction time, your visual skills, and your memory. And in one small research study, taking a daily cocoa supplement even seemed to help with dementia.
3. It might reduce your risk of prediabetes or diabetes
Flavanols may help your body use insulin better, which can potentially prevent prediabetes or diabetes. In one review of studies, eating chocolate two to six times a week was linked to a lower risk of diabetes. On the other hand, a large study in U.S. adults did not find chocolate to have favorable effects on diabetes risk.
It’s also worth noting that many studies that did suggest potential benefits were small, short term, and applied to only to very specific groups of people. So it’s not possible to say if these benefits apply more widely.
4. It may help to boost your athletic performance
Epicatechin, a type of flavanol found in dark chocolate, can increase nitric oxide levels in your body. Nitric acid dilates your blood vessels, and decreases the amount of oxygen you need while exercising — both of which may improve athletic performance. In one small research study, eating chocolate helped cyclists go farther and use less oxygen.
5. It may help to relieve stress
Ongoing stress is linked to mental and physical health problems. There’s some evidence that eating dark chocolate can make you feel less stressed, and even lower your stress hormone levels.
6. It may be good for your skin
There’s some evidence that the flavanols and minerals in dark chocolate are good for your skin. Small studies have shown that cocoa may protect your skin from UV damage, which could in turn prevent aging and skin cancer.
7. It may be good for your gut microbiome
Your digestive system is home to trillions of microorganisms, also known as your gut microbiome. Your gut microbiome is linked to many mental and physical health conditions. There’s evidence that the flavanols in dark chocolate can encourage “good” microorganisms to grow. Dark chocolate is also a good source of prebiotic fiber, which is important for a healthy gut.
What is the healthiest type of chocolate to eat?
Dark chocolate, unsweetened cocoa and cacao powders, and cacao nibs are the most nutrient-dense forms of chocolate. They provide more antioxidants and minerals while also containing the least amount of sugar or other additives.
Here are three things to keep in mind to help you choose healthiest possible chocolate:
Is it dark? The higher the percentage of cocoa solids, the better. When shopping for chocolate, aim for 70% cacao content or higher to get the most health benefits. The higher the cocoa content, the more flavanols it contains.
Does it have a lot of added sugar? It’s best to avoid chocolates that list sugar as the first ingredient. The American Heart Association recommends that men have no more than 36 g of added sugar per day, and women have no more than 25 g.
Is it highly processed? In general, long ingredient lists with names that are hard to recognize means the product is more processed.
White chocolate is the least nutritious of chocolate types. This is because it usually contains the most added sugar and is heavily processed — and doesn’t even have any cocoa in it! But many types of milk chocolate and some forms of dark chocolate are also loaded with sugar and other artificial ingredients. So it’s important to look at the added sugar content and ingredient lists on nutrition labels.
Does dark chocolate have a lot of caffeine?
Yes. Depending on how much you eat, dark chocolate can have a lot of caffeine, too. And the darker the chocolate, the higher the caffeine.
One bar of 70% dark chocolate has about 80 mg of caffeine (about the same as a cup of coffee). So you’ll want to be careful if you’re sensitive to the effects of caffeine, or if you’re trying to cut down on your daily caffeine intake.
How to make chocolate more nutritious
While you can enjoy plain dark chocolate, there are other ways to boost the nutritional value of any chocolate:
Try pairing it with nuts, which provide a rich source of minerals, healthy fats, and fiber. Plus they taste delicious with chocolate.
Add some spices, such as ground ginger or cinnamon, which can boost flavor and may boast their own health benefits.
Drizzle melted dark chocolate on berries or pomegranate seeds to double up on the amount of antioxidants and fiber you consume.
Use unsweetened cacao powder in smoothies or baked goods. You can consider using ripe or dried fruit like bananas or dates for natural sweetness.
The bottom line
Chocolate can be nutritious, but the form in which you eat it makes a difference. It’s best to stick to dark chocolate that is 70% or higher, unsweetened cocoa powder, or cocoa nibs. Milk and white chocolates are less likely to have any health benefits, and often contain a lot of sugar.
Though there is evidence that dark chocolate might have potential health benefits, it is unlikely to have dramatic benefits on your health. Eating it in moderation alongside other nutritious foods can be a healthy way to enjoy this decadent food.
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