Chocolate is a tasty treat manufactured from cocoa beans. The nutritional information (fat, calories, sugar, etc.) varies according on the type. While chocolate has some health benefits, it is important to consume it in moderation to keep this sweet indulgence on the healthy side.
Nutritional Values of Chocolate
The USDA provides the following nutritional information for a 41 gram (1.4-ounce) bar of sweet or dark chocolate:
| Calories | 216 |
| Fat | 13.6g |
| Sodium | 8.2mg |
| Carbohydrate | 24.7g |
| Fiber | 2.6g |
| Sugar | 20g |
| Protein | 1.8g |
Carbs
Most chocolate variants are high in sugar and thus high in carbs. A single serving of sweet or dark chocolate has 25 grams of carbs, 20 grams of which are sugar. Fiber accounts for around 2 to 3 grams.
While chocolate has a medium glycemic index (GI) value in general, if it is produced with sugar replacements, the GI rating may be lower. Chocolate with spices (such as cinnamon or coriander) may also have a lower GI rating.
Fats
Chocolate has a high fat content, at nearly 14 grams per serving. The majority of this fat is saturated fat, which can boost “bad” cholesterol levels. Chocolate contains trace levels of polyunsaturated and monounsaturated fat.
Protein
Chocolate contains 2 grams of protein per serving. Though chocolate is a prominent ingredient in high-protein dietary product such as bars, shakes, and powders, it is used as a flavour rather than as a large contribution to the product’s protein level.
Minerals and vitamins
Chocolate does not include many vitamins and minerals. Nonetheless, you will receive trace levels of some nutrients such as vitamin B12, copper, manganese, phosphorus, iron, magnesium, and calcium.
Calories A standard chocolate bar contains a few hundred calories. As you may assume, the total number of calories will be determined by what else is in the treat. If it contains nuts, for example, the calorie count can skyrocket.
Chocolate calories are frequently referred to as empty calories, or foods that supply energy largely through added sugar and bad fats. Sugar should be limited to 10% of your daily calories, and saturated fat should be kept below this level as well.
Health Advantages
Despite its nutritional deficiencies, including chocolate in your diet (in moderation) may bring some health benefits.
Enhances Heart Health
Cocoa is high in flavanols, a type of flavonoids with antioxidant and anti-inflammatory activities as a polyphenol. Flavanols, in particular, are a naturally occurring plant chemical that has been shown to enhance blood flow and reduce blood pressure.
It should be mentioned that the health advantages of cocoa beans are reduced as they are processed. As a result, choosing minimally processed chocolate promotes the potential advantages of flavonoids. Dark chocolate is usually the finest option.
Improves Mood
Cocoa and chocolate include flavanols and methylxanthines, which have been shown to improve mood. Individuals who consume chocolate have a 57% lower risk of developing depressive symptoms than those who avoid it totally.
Do you want to get the most of your chocolate? This food’s capacity to improve happy mood is enhanced even more when consumed thoughtfully (as opposed to non-mindful eating or eating on ‘auto-pilot’). So go ahead and appreciate every bite.
Improves Brain Power
One study included 32 sleep-deprived patients, half of whom were given chocolate and the other served as a control. Chocolate consumption improved working memory, maybe by counteracting the physiological consequences of sleep deprivation.
Could Lower Cholesterol
Certain forms of chocolate may aid in cholesterol reduction. Subjects randomized to the lycopene-containing chocolate group exhibited decreased total cholesterol and “bad” cholesterol levels after ingesting 30 grams of dark chocolate for 28 days. They also had lower serum triglycerides.
Could Help You Lose Weight
Scientists have also investigated the use of chocolate as a weight-loss aid, with some reporting promising results. One study, for example, discovered a link between eating dark chocolate and feeling full. The more satisfied you are, the less you may eat overall, resulting in a calorie loss.
Researchers discovered that chocolate eaters had a lower body mass index (BMI) than non-chocolate eaters in another study. One of the elements of chocolate contributing to weight loss appears to be connecting this food with sentiments of celebration rather than guilt.
Body Mass Index (BMI) is an outmoded, skewed metric that ignores various aspects such as body composition, ethnicity, race, gender, and age.
Despite being a faulty measure, BMI is frequently utilized in the medical field today since it is a cheap and rapid way to assess possible health status and outcomes.
Potential Allergies
Various studies indicate that true allergies to chocolate are uncommon. However, allergic reactions to chocolate are possible due to components used in its processing, such as tree nuts or dairy.
Chocolate-making oils can cause allergy responses as well. Additional research shows hidden allergens such as insect bits have also been detected in chocolate.
Consult a doctor if you feel you are allergic to chocolate or any of its components.
Negative Effects
Even though chocolate has some health benefits, it is also a high source of saturated fat and sugar. Excessive consumption of saturated fat can result in heart disease and obesity-related disorders. Consuming an excessive amount of added sugar has the same effect.
Some people report that consuming chocolate causes migraines or worsens acid reflux. To assist avoid these negative effects, pick 70% cacao or higher chocolate and enjoy it as a treat rather than a regular component of your diet.
Varieties
When it comes to chocolate, there are numerous possibilities. Here are a few popular chocolate sweets, along with their USDA nutrition information:
- A Lindt Milk Chocolate Truffle Ball (12 g) contains 77 calories, 6 g of fat, 4 g of saturated fat, 5 g of carbs, and 5 g of sugar.
- One Hershey’s Bliss Dark Chocolate bar (43 g) contains 210 calories, 14 g of fat, 9 g of saturated fat, 25 g of carbs, and 20 g of sugar.
When It’s the Best
Chocolate is made from cocoa beans, which are the seeds of a pod-like fruit that grows on the cacao tree in tropical locations around the Equator. They can be picked at any time of year, although the two primary harvesting seasons are October to February and May to August.
Because chocolate is made by processing cocoa beans, it is available all year at practically every grocery or retail store. Chocolate sweets, “couverture” chocolate for dipping fruit in, powdered chocolate for beverages, and other items are available here.
Food Storage and Safety
Buy chocolate in tiny amounts because it tastes best fresh out of the package. It should be kept in a cool, dark place. Chocolate should not be refrigerated since it may discolor and may pick up the flavors of other goods in your fridge.
Although some experts advise against it, chocolate can be frozen. If you choose to freeze your chocolate, wrap it firmly before placing it in the freezer. Thaw it at room temperature when you’re ready to eat it.
If you have trouble controlling your chocolate consumption, keep it stashed away in a cabinet or on a high shelf where you won’t see it all the time. Then, when you’re craving something sweet, consume only one serving.
How to Consume Chocolate
Chocolate can be included in a healthy diet. So, if you’re trying to improve your eating habits in order to lose weight, there’s no need to give up your favorite snacks. Instead, you can learn to control your “chocolate habit” while still meeting your health and fitness objectives.
Eat in moderation to keep your calorie balance under control. Lower-calorie options include chocolate-covered fruit or a small cup of skim hot chocolate. If possible, go for dark chocolate. It tastes richer than milk chocolate and may satisfy your appetite with a smaller portion.
A Final Thought from DigEnet
Here are a few low-calorie chocolate treats:
- After dinner, eat a tiny piece for some pleasant sweetness. A tiny piece of dark chocolate (7.6 grams) contains around 40 calories.
- Make your own cup of hot chocolate. In a quarter cup of very hot water, dissolve 1.5 tablespoons unsweetened cocoa powder and 1 teaspoon mini semi-sweet chocolate chips. Microwave until heated, then add a half cup of fat-free milk and another quarter cup of water. With the addition of a no-calorie sweetener, you have a 99-calorie cup of rich chocolatey pleasure.
- Incorporate some chocolate protein powder into a low-calorie smoothie or shake. When you cook your chocolate in this manner, you are at least getting some protein.
- As an oatmeal addition, use small semi-sweet chocolate chips. They’ll melt and be fantastic!