When it comes to satisfying a sweet tooth, choosing the right type of chocolate can make a significant difference for your health. A recent consensus among nutrition experts points to one key factor: opt for chocolate with a high cacao content. This guidance comes as consumers face a wide array of choices, from milk chocolate to dark chocolate and variations with nuts, fruits, or even chili.
To simplify the selection process, eatingwell.com consulted five dietitians, and the response was unanimous: choose chocolate with a high cacao content.
Here are dietitian-approved tips for selecting the healthiest chocolate:
Choose Chocolate with at Least 70% Cacao
Dietitians agree that the first thing to look for is the percentage of cacao, making dark chocolate the preferred choice.
“Dark chocolate contains a higher percentage of cacao than milk chocolate and generally has more beneficial compounds, such as flavonols, which support health,” says Shaira Daya.
The higher the cacao intensity, the better. “Chocolate with approximately 70% cacao or more provides more beneficial compounds, such as flavonoids, antioxidants associated with heart and metabolic health,” explains Talia Follador. This finding is particularly relevant as heart disease remains a leading cause of death globally.
To ensure you’re making the right choice, check the label: cacao should be the first ingredient listed, not sugar.
Look for a Simple Ingredient List
Ingredient lists vary depending on the type of chocolate. Ideally, choose products with as few ingredients as possible: cacao, cocoa butter, and sugar.
Milk chocolate typically contains more ingredients. For specialty varieties, look for options with recognizable ingredients, such as nuts, chili, or dried fruit, which add fiber and micronutrients.
Pay Attention to Added Sugar
Because cacao is naturally bitter, sugar is added for taste.
“Chocolate should be sweet, but some products contain large amounts of sugar that can negate the benefits of cacao,” says Follador.
The good news is that dark chocolate generally has less sugar than milk chocolate. For example, a 30-gram serving of 70% cacao dark chocolate contains approximately 7 grams of sugar, compared to 14 grams in the same amount of milk chocolate.
Health Benefits of Chocolate
May Help Protect Cells
Our cells constantly face oxidative stress, which increases the risk of chronic diseases such as heart disease, cancer, or type 2 diabetes.
Cacao contains natural compounds that may protect cells from this damage. Flavonoids in chocolate reduce markers of oxidative stress.
May Support Heart Health
Nearly half of Americans suffer from cardiovascular disease. Could chocolate help?
One study shows that people who consume chocolate from once a month to five times a week have a lower risk of coronary heart disease.
Cacao contains compounds that help lower blood pressure, including flavonoids that stimulate the production of nitric oxide, essential for regulating blood pressure. It may also reduce total and LDL (“bad”) cholesterol. However, chocolate also contains saturated fats, so cocoa powder is a better option for lowering cholesterol.
Could Reduce Risk of Diabetes
Several studies suggest that people who consume chocolate, especially dark chocolate, have a lower risk of type 2 diabetes.
However, that doesn’t imply chocolate is a preventative strategy. Overall diet matters most.
How to Include Chocolate in a Healthy Lifestyle
“Chocolate shouldn’t be a guilty pleasure, but can be part of a balanced lifestyle,” says Stacy Woodson.
- Eat mindfully – savor each piece without distractions
- Add cacao to your diet – in yogurt or other preparations
- Use it for flavor – even in dishes like chili
- Pay attention to portions – about 30 grams is enough
- Combine it smartly – with fruit, yogurt, or nut butter for satiety
Expert Conclusion
Chocolate can be part of a healthy diet and offer benefits due to the antioxidants in cacao. The key is to choose dark chocolate with at least 70% cacao.
However, it remains a calorie-dense food, so moderation is essential. For a balanced snack, combine it with fruits, yogurt, or nuts and enjoy it slowly, writes eatingwell.com.
