• Healthy State
  • Careers
  • Education
  • Research
  • Giving
Ochsner Health Ochsner Health
  • About
  • Find A Doctor (current)
  • Find A Location
  • Specialties & Treatments
MyOchsner Logo
Login | Signup
Submit Search
Close Search
  •   Home
  • In To Your Health...
  • Food & Fitness
  • Conditions & Treatment
  • Health Trends
  • Prevention & Wellness
  • Women's Health
  • Men's Health
  • Mental Health
  • Parenting
  • I need to...
  • Find a Doctor
  • Find a Location
  • Find a Specialty
  • Schedule an Appointment
  • Pay a Bill
  • Explore
  • About Ochsner
  • Careers
  • Patients & Visitors
  • "To Your Health" Blog
  • Health Resources
  • Medical Professionals
  • Education
  • Philanthropy
  • Community Outreach
  • Diversity, Equity and Inclusion
  • Research
  • Ochsner Health Network
  • Schedule an Appointment
  • Call: 1-866-624-7637
  • Online: Login to MyOchsner
  • Personalize your content
  • patient Edit Persona Persona Chooser
To Your Health

View Newsletter Editions
  • Food & Fitness
  • Conditions & Treatment
  • Health Trends
  • Prevention & Wellness
  • Women's Health
  • Men's Health
  • Mental Health
  • Parenting
Dark Chocolate bars on board

How to Choose a Better-For-You Chocolate

Jan 15, 2022 |
By Molly Kimball, RD, CSSD
Share Facebook Logo Twitter Logo Pinterest Logo Email Logo

Good news for chocolate lovers: Studies show that there can be potential nutritional benefits to consuming certain types of chocolate in moderation. But don’t run to the candy bar aisle just yet; not all chocolate bars are created equal.

Read on for a list of my go-to picks for better-for-you chocolate options, as well as a list of the health benefits of chocolate and what to look for on chocolate labels when the cravings hit.

5 health benefits of dark chocolate

Packed with antioxidants, nutrient-dense dark chocolate has been shown to have a number of health benefits. A few of them are:

  • Improved blood pressure
  • Improved cholesterol levels
  • Decreased risk of cardiovascular disease
  • Enhanced brain function
  • Decreased stress levels

Just remember that eating too much of anything can be detrimental to your health; moderation is key!

What to look when choosing a chocolate

Natural cocoa is one of top sources of antioxidant-rich flavanols. But the more processed the cocoa, the lower the flavanol content.

  • Look for products containing at least 70% cocoa. The higher the percentage, the more bitter (and less sweet) it will taste, but the healthier it is.
  • Cocoa beans should always be listed first in the ingredient list.
  • Avoid chocolate containing vegetable oil, butter oil, artificial sweeteners or milk substitutes. These are all indicators that the chocolate is subpar.
  • The fewer ingredients, the better.

LOVE IT!

These products have cocoa powder and unsweetened chocolate at the top of their ingredient lists, and a cocoa content of at least 70%.

Choc Zero

  • Per ounce: 120 calories, 10 grams fat, 15 grams carb, 13 grams fiber, 0 grams sugar
  • Ingredients include unsweetened chocolate, cocoa butter, almonds, sea salt, monkfruit extract, vanilla
  • Vegan

70% Dark Chocolate Hearts by Divine

  • For one piece: 120 calories, 9 grams fat, 9 grams carb, 2.5 grams fiber, 5.5 grams sugar
  • Ingredients include cocoa mass (the first liquid stage of processing cocoa beans), sugar, cocoa butter, vanilla
  • Vegan

Chocolate Bars with 70+ percent cocoa

  • Examples: Chocolove 77%, Alter Eco 70% cocoa
  • Per ounce: approximately 200 calories, 8-15 grams net carbs, 6-9 grams sugar

To schedule a nutrition consult, whether virtually or in-person, contact us at nutrition@ochsner.org or call us at 504-733-1600.

LIKE IT!

Be cautious about products labeled as dark chocolate but do not have a cocoa percent listed. Most are just 50% to 60% cocoa.

Dove “Dark” Chocolate Promises

  • Per 4-piece serving: 170 calories, 19 grams carbs, 15 grams sugar
  • Not really “dark” chocolate; Contains 60% cocoa, according to the company
  • First ingredient listen is sugar

HATE IT!

Avoid products made with milk chocolate (10%-50% cocoa) and white chocolate (zero cocoa, therefore zero flavanols). Both of these are typically high in added sugar.

Milk Chocolate Hearts: Such as Dove Promises, typical heart-shaped chocolates

Dove Milk Chocolate Promises: Per 4-heart serving: 180 calories, 18 grams carbs, 18 grams sugar; first ingredient is sugar

White Chocolate Hearts and Bars

Lindt White Chocolate: Per 3-truffle serving: 230 calories, 15 grams carbs, 15 grams sugar; first ingredient is sugar

Editor’s note: Registered dietitian Molly Kimball offers brand-name products as a consumer guide; she does not solicit product samples nor is she paid to recommend items. This originally appeared on WGNO’s “Get the Skinny” segment.

Tags
chocolate
healthy eating

You may also be interested in:

Cacao smoothie
Food & Fitness
September 4, 2020

7 Ways to Enjoy the Health Benefits of Cacao

Antioxidant-rich cacao's chocolatey flavor makes it a tasty addition to baked goods, smoothies and beverages. Here are seven ways to enjoy it.
By Molly Kimball, RD, CSSD
Berries Chocolates Delicious 918327
Food & Fitness
November 23, 2021

Top Picks for Chocolate Protein Bars

Chocolate protein bars are a great alternative for satisfying your sweet tooth. But they're not all created equal.
By Molly Kimball, RD, CSSD
Thinkstockphotos 471753750 Girl With Chocolate
Food & Fitness
September 4, 2020

Added Sugars Are Not So Sweet For You

Added sugars including fructose, dextrose and honey are commonly added in foods and beverages that you wouldn't expect. Learn what the health risks are of too much sugar in your diet and three simple steps for limiting your sugar intake.

Comments about the blog? Send us an email!

Ochsner Health Ochsner Health
Schedule An Appointment: 1-866-624-7637
Follow us: Facebook Visit Ochsner Health on Facebook Twitter Follow Ochsner Health on Twitter LinkedIn Visit Ochsner Health's LinkedIn page Instagram Follow Ochsner Health on Instagram YouTube Subscribe to Ochsner Health on YouTube Pinterest Follow Ochsner Health on Pinterest TikTok Follow Ochsner Health on TikTok
Sign up for our free health and wellness newsletters delivered straight to your inbox.
SIGN UP

Patients & Visitors

  • Billing & Financial Services
  • Insurance Information
  • International Patients
  • Request Medical Records
  • Share Your Story
  • Read Patient Stories

Medical Professionals

  • Transfer a Patient
  • Refer a Patient

Health Resources

  • To Your Health Blog
  • Golden Opportunity
  • Healthy State
  • Ochsner Magazine

Job Seekers

  • Career Paths
  • Benefits
  • Open Positions

Employees

  • Webmail
  • OHSLink
  • Workday

Employers

  • Corporate Wellness
  • Medicare Advantage Plans

Community Outreach

  • Classes & Events
  • Programs
  • Community Health Needs Assessment
  • Dr. John Ochsner Discovery Health Sciences Academy

Education

  • Graduate Medical Education
  • Clinical Medical Education
  • Continuing Medical Education
  • Medical Library
  • Publishing Services
  • Medical Illustrations

Research

  • Clinical Trials
  • Applied Health Services Research
  • Clinical Research & Trials
  • Nursing Research
  • Translational Research

Giving

  • Donate
  • Volunteer

About Ochsner

  • Mission & Vision
  • History
  • Diversity, Equity and Inclusion
  • Annual Report
  • Outcomes & Honors
  • News & Media
  • Alumni
  • Ochsner Health Network
  • Contact Us

Shop

  • O Bar
  • Optical Shop
  • Ochsner Fitness Center
  • Brent House Hotel

© Ochsner Health  | Notice of Privacy Practices | Terms of Use | Vendor Information

Ochsner accepts all major insurances.

Ochsner is a 501(c)3 not-for-profit organization, founded on providing the best patient care, research, and education.

We are one of the country’s largest non-university based academic medical centers.

Ochsner is an equal opportunity employer and all qualified applicants will receive consideration for employment without regard to race, color, religion, sex, age, national origin or ancestry, citizenship, sexual orientation, gender identity, veteran status, disability or any other protected characteristic under applicable law.

Community Needs Health Assessment

EpicMobile Tablet | EpicMobile Phone

Subscribe to Our Newsletters

Select the newsletters you'd like to receive.

Please select at least one category to continue.

Curious about our newsletters?

View details for each edition

Let us know where to send your newsletters.

To Your Health- Food and Fitness:
To Your Health- General:
To Your Health- Men’s Health:
To Your Health- Parenting:
To Your Health- Women’s Health:
To Your Health-Mental Health Monthly":
To Your Health- Skin Deep:

Source:
Source Description:
Marketing Goal:

You're all set!

We’ll send newsletters full of healthy living tips right to your inbox.

Ochsner Health System
ESC to Close

Begin Typing to Search

Select the drop-down to filter Search by Blog Articles or Sitewide