Dark chocolatecalories and nutrition per 100 g
100 g
598kcal
Protein, fat and carbs per 100 g
- Protein
- 7.8 g
- 5% of energy
- Fat
- 42.6 g
- 64% of energy
- Carbs
- 45.9 g
- 31% of energy
- Fiber
- 10.9 g
- Sugar
- 24 g
- Of which free sugars
- 24 g
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What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 2 mcg | 0% |
| Vitamin E | 0.59 mg | 4% |
| Vitamin K | 7.3 mcg | 8% |
| Vitamin B1 (thiamine) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.08 mg | 7% |
| Vitamin B3 (niacin) | 1.1 mg | 8% |
| Vitamin B6 (pyridoxine) | 0.04 mg | 3% |
| Vitamin B12 (cobalamin) | 0.28 mcg | 12% |
| Calcium | 73 mg | 7% |
| Iron | 11.9 mg | 66% |
| Magnesium | 228 mg | 74% |
| Phosphorus | 308 mg | 44% |
| Potassium | 715 mg | 28% |
| Sodium | 20 mg | 1% |
| Zinc | 3.3 mg | 41% |
| Selenium | 6.8 mcg | 12% |
| Copper | 1.8 mg | 197% |
| Manganese | 2 mg | 108% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Chocolate, dark, 70-85% cacao solids”.