Is dark chocolate actually healthy (and is a square a day OK)? A dietitian explains

With Easter just a few days away, there’s sure to be plenty of chocolate around. And, whether we prefer mini eggs, a giant bunny or flavoured chocolate, many of us believe that dark chocolate is a healthier choice.

While dark chocolate contains more antioxidants than milk chocolate, thanks to higher amounts of cacao and less sugar, it is still a high-fat and high-calorie food that should be consumed only in moderation.

Like many foods, dark chocolate comes in a wide variety of options, so you need to take a closer look at the ingredient list to identify the healthier options, even if you naturally reach for the dark blocks.

What is your chocolate made from?

The higher the percentage of cocoa in your chocolate, the higher the quality of the chocolate, although varieties with higher than 70 per cent taste relatively bitter. While plain 70 per cent dark chocolate varieties generally have a base of cocoa, you do have to be careful. Flavoured options such as mint, almond or berry tend to have a base of sugar, and contain a lot more sugar overall than plain products.

There are a number of dark chocolate options with a higher cocoa percentage, from 70 per cent to 85 per cent. The higher the percentage of cocoa, the lower the sugar content, which explains the bitterness. Technically, these higher cocoa variants are healthier, but they do not have the sweetness many of us prefer.

Check the ingredient list length

Generally, the shorter the ingredient list of any dark chocolate, the less processed it is. More processed options may contain extra additives, including emulsifiers, to help blend the chocolate, as well as added fats including palm oil, which is used to dilute the more expensive cocoa butter base.

Low sugar is not always better

Chocolate is a high-fat, high-sugar food. The fat is what gives it its taste and texture, while the sugar gives it sweetness. The growing range of low-sugar chocolates use a range of sweeteners, including sugar alcohols such as mannitol and stevia, to sweeten the chocolate, resulting in lower-sugar options.

While these bars are lower in sugars, they are not usually lower in fat or calories, and they generally don’t offer the rich mouthfeel of regular chocolate. Lower sugar chocolate is also a lot more processed than regular blocks of high-cocoa dark chocolate, and as such it is not necessarily a “healthier” choice.

Is a square a day OK? How much is too much?

As with all higher-calorie foods, there is no harm in indulging occasionally, especially at Easter. But ultimately, chocolate, whichever type you prefer, is a high-fat, high-sugar and high-calorie food. About 20 grams of chocolate, or two squares, contains slightly more than 100 calories, 10 grams of fat and five to eight grams of sugars, which is a reasonable daily serve.

A dietitian’s dark chocolate picks

Coles Finest Belgian Dark Chocolate 70%

One of only a handful of dark chocolate varieties that have a base of cocoa mass rather than sugars. Also free of emulsifiers, unlike a number of other dark chocolate varieties.

Lindt Excellence 70% Cocoa Dark Chocolate

Made with just cocoa mass, sugar, cocoa butter and vanilla, while the flavoured varieties have a base of sugar. The plain 70% Lindt offers good quality chocolate with a smooth mouthfeel and no aftertaste.

Pana Organic Tasmania Sea Salt Mylk Chocolate

One of the few milk chocolate varieties that has a base of cacao rather than sugar, largely organic ingredients and a delicious taste and texture.

Cadbury Old Gold 70% Cocoa Dark Chocolate

Slightly lower in fat and calories than other brands, this is a good option nutritionally with a cocoa base, although it does have some flavour and butter added as extra ingredients in processing.

Pico Organic Vegan Chocolate Super Dark

A base of cocoa mass and less sugar than other dark chocolate varieties make this organic, vegan block a strong choice nutritionally. The only downside is that it contains an emulsifier.