4 Tips for Picking a High-Quality Dark Chocolate Every Time

Dark chocolate can satisfy your sweet tooth while supporting your health goals. This treat offers antioxidant and anti-inflammatory properties that help improve blood pressure, protect cognitive function, and lower the risk of certain cancers.

To maximize these health benefits, look for a 70% or higher dark chocolate with a short ingredient list and minimal added sugars. Here’s how to pick a nutritious, high-quality dark chocolate, according to dietitians.

1. Check the Label for Added Sugar

While dark chocolate typically contains less added sugar than milk chocolate, it may have more than you expect. Check the nutrition label for added sugar.

“If there is sugar, you want it to be close to the end of the ingredient list, about third or fourth on there,” Dolores Woods, RDN, LD, a nutritionist supervisor and a registered dietitian at UTHealth Houston, told Verywell.

The benefits of antioxidants in dark chocolate may get cancelled out due to added sugar and unhealthy fats. Aim for less than 5-8 grams of sugar per serving, Woods said.

2. Skip Added Oils and Milk Fats

Dark chocolate naturally contains saturated fats from cocoa butter, but keep an eye out for milk fats or vegetable oils on the ingredients list, as higher-quality chocolates typically don’t have these additives.

For health benefits, try to limit or avoid vegetable oil and milk fat in your dark chocolate. However, keep in mind that dark chocolate without these ingredients may cost more. 

“Fewer ingredients mean that the product is made up mostly of cocoa. These products are likely to be more expensive, as vegetable oils, milk fat, and sugar are often added to stretch the amount of cocoa and create a cheaper product,” said Julie Stefanski, MEd, RDN, LDN, a Baltimore-based registered dietitian and spokesperson of the Academy of Nutrition and Dietetics.

Some dark chocolate bars include additional ingredients like caramel, sea salt, and nuts for a different flavor or texture. While these can make a delicious dessert, they may increase the calorie and fat content.

3. Stick to 70% Cocoa or Higher

When selecting dark chocolate, take note of the cocoa percentage. Some lower-quality dark chocolates don’t actually contain a lot of the antioxidant-rich cocoa.

“Something between 70%-85% cocoa is probably the best balance of flavor and health benefits from the antioxidants,” Wood said. “You could find darker chocolate, like 85%-100%, which is going to have the highest antioxidant content and very low sugar, but it’s also very bitter.”

If you don’t enjoy the taste of 100% dark chocolate bars, you could try a high-quality 100% cocoa powder instead.

“You could add it to overnight oats, yogurt, or even a smoothie. You will still get that concentrated form of chocolate without added fat or added sugar,” Woods said.

4. Organic Isn’t Necessarily Healthier

You may prioritize buying organic dark chocolate if you prefer products grown without synthetic pesticides.

“Whether the dark chocolate is organic or not reflects the growing conditions of the plant and does not always indicate that the product will contain more antioxidants than a commercially grown bar,” Stefanski said.

Organic chocolate bars are not automatically a more nutritious or healthier choice. Both organic and conventional dark chocolate bars were found to contain traces of heavy metals in a recent Consumer Reports investigation.

Enjoy Dark Chocolate in Moderation

Even if you pick a high-quality dark chocolate bar, it should be a treat to enjoy in moderation, said Stefanski.

One ounce of 72% dark chocolate may contain about 180 calories, 8 grams of added sugar, and 14 grams of fat. You can get antioxidants from other parts of your diet, like fruits and vegetables.

“Chocolate is a food that offers pleasure to many consumers, and choosing a lower percentage of cocoa because you prefer the flavor should not create guilt,” Stefanski said. “With either a milk chocolate or dark chocolate, monitoring the portion that you need to feel satisfaction is important.”