10 Healthy Chocolate Snacks That You Can Enjoy as Part of a Balanced Diet
Key takeaways:
Dark chocolate contains flavanols, which are naturally occurring compounds found in some plant foods. They are good for heart health. There’s less flavanol content in milk chocolate.
Most types of chocolate are high in calories, fat, and sugar, which can negate the positive benefits of the flavanols.
Chocolate can be a part of a balanced diet, but you should be aware of the type and amount of chocolate you consume.
Table of contents
Chocolate was considered to be the “food of the Gods” by the ancient Mayans, who first discovered the cocoa plant. Chocolate was originally served as a hot beverage, but today we enjoy it in many forms, from hot cocoa to chocolate bars and baked goods.
In addition to being a popular ingredient in snacks and treats, chocolate has some health benefits. But the whole story isn’t sweet. The type of chocolate you eat and how much of it you consume matters.
Is chocolate good for you?
It depends. What type of chocolate and how much of it you eat affects whether chocolate can be healthy.
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For example, when eaten in moderate amounts, dark chocolate may be good for you because of its flavonol (phytochemical) content. These natural substances may help lower inflammation and offer protection against certain health conditions (more on this later).
However, studies show that the benefits from the flavanols may be counteracted by the high amount of fat and sugar usually found in chocolate. And flavanols won’t do you much good if you’re eating chocolate that contains ultra-processed and less nutritious ingredients, such as:
Palm kernel oil
Partially hydrogenated oil (trans fat)
Artificial flavor and color
Eating too many heavily processed foods regularly can contribute to inflammation and is connected to:
Obesity
Type 2 diabetes
Digestive issues, like irritable bowel syndrome
Heart disease and high blood pressure
Healthy chocolate snacks to try
Here are 10 ideas for healthy chocolate snacks and treats that you can enjoy while still sticking to a nutritious diet.
Melt chocolate and swirl it into Greek yogurt. Plain Greek yogurt is tart and tangy, but adding some melted chocolate, or just some chocolate chips, can add a bit of sweetness. Add fresh berries and nuts for additional nutrients and fiber.
Pair chocolate with fruit. Try dipping skewers of fruit in melted dark chocolate and enjoy them while the chocolate’s still warm. Or dip strawberries, raspberries, or bananas in melted chocolate and freeze them. This pairing can help bump up your fruit intake while you enjoy the taste of chocolate.
Make hot cocoa. Look for high-quality raw, unsweetened cacao (unprocessed cocoa) powder. Raw cacao has more antioxidants than Dutch-processed cocoa, which is more refined. Stir the powdered cacao into milk or a plant-based alternative. You can add a small amount of sweetener if needed.
Try avocado pudding. Blend cacao powder with avocado for a smooth, creamy chocolate pudding that’s high in monounsaturated fat (sometimes called a “good fat”) rather than the saturated fat found in many desserts.
Add chocolate chips to homemade bars. Chocolate chips are a great addition to bars made from a simple blend of oats, nut butter, and a little bit of honey.
Make your own chocolate bark. Melt dark chocolate and mix in your favorite nuts, seeds and dried fruit. Freeze until sold and break it into bite-sized pieces for a delicious and nutrient-rich snack.
Blend into smoothies. Blend your favorite fruits, along with some protein powder, nut butter, and your preferred milk for a nutritious smoothie. Add a spoonful or two of cacao powder for a chocolatey taste.
Enjoy a frozen treat. Blend frozen fruit with the milk of your choice, nut butter, and dark chocolate for a healthier alternative to ice cream. If you use a natural sweetener, like blended banana, you might swap out chocolate for raw cacao powder to limit sugar.
Add it to your coffee. You can make your own version of a mocha by whisking some raw cacao powder and milk into your coffee. Experiment with other flavors, like cinnamon and nutmeg.
Mini chocolate bars. Aim for portion control by buying mini bars, individually-wrapped squares, or other chocolates that come in small servings. The small size can help you enjoy chocolate without overdoing it.
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What is the healthiest chocolate?
If health value is based on having less sugar and more antioxidants, dark chocolate beats milk and white chocolate. Apart from its flavanol content, dark chocolate is also a source of these minerals:
Magnesium
Iron
Zinc
Selenium
The darker the chocolate, the more minerals it contains. So, 90% cacao dark chocolate has more minerals than chocolate that is 70% cacao.
What percent of dark chocolate is considered healthy?
To get the most flavanols, aim for 70% cacao or higher. Chocolate with higher cacao content also contains more flavanols and minerals and less sugar.
There is no official FDA standard of identity for dark chocolate. But it is generally accepted by the food industry that:
Dark chocolate contains between 50% and 90% cocoa, a small amount of sugar, and no milk. These varieties will have the most flavanols.
Milk chocolate is 10% to 50% cocoa mixed with milk and sugar. This chocolate contains a low amount of flavanols.
White chocolate has no cocoa at all, but does contain milk and sugar. White chocolate does not contain any flavanols.
Are there any risks from eating dark chocolate?
Dark chocolate can contain cadmium and lead, so the quantity you eat matters. Eating small amounts of dark chocolate won’t cause issues, but health problems can arise if too much cadmium or lead builds up in the body. These problems include:
Weaker immunity and more infections
Increased cancer risk
Anemia
Liver damage
Alzheimer’s disease
Look for brands of dark chocolate that are low in cadmium and lead. You can use Consumer Reports’ findings as a guide.
Can you eat too much dark chocolate?
Yes, you can. Even though dark chocolate contains some nutrients, it’s possible to eat too much.
Generally speaking, chocolate is high in calories from fat and sugar. In clinical studies, people who consumed 500–1000 mg of cocoa flavanols per day had the greatest heart-health benefits from flavanols. To get 500 mg of flavanols, you would have to eat between 60 g and 80 g of commercial 60%–70% dark chocolate, which contains approximately:
350 calories
30 g fat (18 g saturated fat)
21 g sugar
That is a lot of fat and sugar and not enough nutrients to offer any noticeable health benefits.
The bottom line
While dark chocolate has certain health benefits, it contains fat, added sugar, and, sometimes, heavy metals. You can still enjoy healthy chocolate snacks in small quantities, but be sure to make fruits and vegetables, lean protein, and healthy fat the focus of your diet. That’s the best way to ensure you’re getting important nutrients to support your overall health.
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References
Cinquanta, L., et al. (2016). Mineral essential elements for nutrition in different chocolate products. Food Composition and Analysis.
Cooperman, T. (2017). How much dark chocolate equals a tablespoon of cocoa powder? ConsumerLab.com
Ebrahimi, M., et al. (2020). Effects of lead and cadmium on the immune system and cancer progression. Journal of Environmental Health Science and Engineering.
Loria, K. (2022). Lead and cadmium could be in your dark chocolate. Consumer Reports.
Montagna, M. T., et al. (2019). Chocolate, “food of the gods”: History, science, and human health. International Journal of Environmental Research and Public Health.
National Archives. (1993). Code of Federal Regulations, part 163 - cacao products.
Oracz, J., et al. (2020). Antioxidants in cocoa. Antioxidants.
Sperkowska, B., et al. (2021). Cardiovascular effects of chocolate and wine – narrative review. Nutrients.
