Dark Chocolate
Overview
Dark chocolate (typically >=70% cocoa) is a concentrated source of cocoa polyphenols, particularly flavanols, including epicatechin, catechin, and oligomeric procyanidins. Human and mechanistic studies have examined flavonoid-related cognitive and vascular endpoints [1,2].
Within the BRAIN Diet framework, dark chocolate is best positioned as a functional ingredient rather than a daily staple. Polyphenol and heavy-metal content vary among products and origins, making product selection more informative than generic cocoa-percentage rules alone [3,4].
Food Context
Sourcing
- Prefer products with credible batch or brand testing for cadmium and lead; cocoa percentage alone does not establish contaminant content [3].
- Cacao from many Latin American origins (e.g. Peru/Ecuador, parts of Central/South America) tends to show higher cadmium concentrations than West African origins (e.g. Ghana/Ivory Coast), and this pattern is mainly geogenic (soil geology background) rather than a simple marker of farm quality [4].
Recipes
Nutrient Tables (per 100 g)
Selected food and preparation: Chocolate, dark, 70-85% cacao solids. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 598 kcal | — |
| Protein | 7.8 g | — |
| Total fat | 42.6 g | — |
| Saturated fat | 24.5 g | — |
| Carbohydrates | 45.9 g | — |
| Sugars | 24 g | — |
| Fibre | 10.9 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Iron | 11.9 mg | 66.1% |
| Zinc | 3.3 mg | 30.1% |
| Magnesium | 228 mg | 54.3% |
| Phosphorus | 308 mg | 44% |
| Manganese | 1.9 mg | 84.7% |
| Selenium | 6.8 µg | 12.4% |
| Potassium | 715 mg | 21% |
| Copper | 1.8 mg | 196.2% |
| Vitamin B12 | 0.3 µg | 11.7% |
Bioactive compounds
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Epicatechin | 70.4 mg (estimate) [5] | Often the dominant monomeric cocoa flavanol in dark chocolate. |
| Catechin | 20.5 mg (estimate) [5] | Present alongside epicatechin; typically lower than epicatechin. |
| Oligomeric Procyanidins | 138.4 mg (estimate) [5] | Oligomeric flavanols; fraction varies with cocoa % and processing. |
- Epicatechin: Phenol-Explorer dark-chocolate range for (-)-epicatechin: 32.7–125.0 mg/100 g (mean ~70.4 mg/100 g). [5]
- Catechin: Phenol-Explorer dark-chocolate range for (+)-catechin: 10.8–50.0 mg/100 g (mean ~20.5 mg/100 g). [5]
- Oligomeric Procyanidins: Proanthocyanidins/procyanidin oligomer fraction in bitter/dark chocolate (40–90% cocoa) reported range ~52.23–224.47 mg/100 g (use as a representative oligomeric procyanidin proxy; values vary strongly with cocoa percentage and processing). [5]
Technical provenance
Epicatechin: Phenol-Explorer dark-chocolate range for (-)-epicatechin: 32.7–125.0 mg/100 g (mean ~70.4 mg/100 g). [5]
Catechin: Phenol-Explorer dark-chocolate range for (+)-catechin: 10.8–50.0 mg/100 g (mean ~20.5 mg/100 g). [5]
Oligomeric Procyanidins: Proanthocyanidins/procyanidin oligomer fraction in bitter/dark chocolate (40–90% cocoa) reported range ~52.23–224.47 mg/100 g (use as a representative oligomeric procyanidin proxy; values vary strongly with cocoa percentage and processing). [5]
Functional metrics
| Metric | Score | Notes |
|---|---|---|
| Total polyphenols (Folin-type) | Varies by product | Strongly influenced by cocoa percentage, fermentation, roasting, and alkalisation. |
Note: Functional-metric values depend strongly on assay method, processing, and product formulation. Use these as contextual metrics, not strict like-for-like nutrient equivalents.
Substances
6 substances in this food
References
[1] Concentrated cocoa flavanols, with evidence linking high flavonoid intake to cognitive improvements. Neshatdoust & Saunders 2016. High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor
[2] Mechanistic endpoints in vascular biology implicate endothelial nitric-oxide related pathways as part of flavonoid-associated vascular regulation. Schroeter & Heiss 2006. (-)-Epicatechin mediates beneficial effects of flavanol-rich cocoa on vascular function in humans
[3] Heavy-metal variability across products means sourcing and cocoa % selection matter for regular intake. Hands & Anderson 2024. Multi-year heavy metal analysis of 72 dark chocolate and cocoa products in the USA
[4] Cacao from many Latin American origins (e.g. Peru/Ecuador, parts of Central/South America) tends to show higher cadmium concentrations than West African origins (e.g. Ghana/Ivory Coast), and this pattern is mainly geogenic (soil geology background) rather than a simple marker of farm quality. Godebo & Stoner 2024. Occurrence of heavy metals in chocolates and health risk assessment (origin and geogenic context)
[5] Katz et al. (2011), Cocoa and Chocolate in Human Health and Disease