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Category Health & Nutrition

Chocolate Type Select the base chocolate variety

Serving Weight

Typical bar square ≈ 10g, full bar ≈ 100g

Number of Servings How many servings consumed

Quick Presets:

Select a chocolate type and click Calculate

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About

Chocolate nutrition varies dramatically by type. A 100g bar of dark chocolate (85% cacao) contains roughly 600kcal, 43g fat, and 230mg theobromine - while the same mass of white chocolate delivers 539kcal with zero theobromine and negligible caffeine. Misestimating portion size by even 20g shifts caloric intake by 100 - 120kcal, enough to derail a controlled diet over weeks. This calculator uses USDA FoodData Central reference values for 15 chocolate categories, computing per-serving macronutrients, micronutrients, methylxanthine content, and FDA %Daily Value against a 2000kcal reference diet.

Note: values approximate commercial averages. Artisan and single-origin bars can deviate ±15% from listed profiles due to bean variety, conching time, and added inclusions. Theobromine and caffeine are estimated from cacao solid fraction - actual alkaloid content depends on fermentation and roast level. For individuals sensitive to methylxanthines or tracking oxalate intake, consult packaging or laboratory analysis rather than generic databases.

Formulas

Per-serving nutrient content is computed by linear scaling from the reference 100g profile:

N_serving = N_100g100 × w

where N_serving is the nutrient amount per serving, N_100g is the USDA reference value per 100g, and w is the serving weight in grams.

Caloric contribution by macronutrient uses Atwater general factors:

E_total = F × 9 + C × 4 + P × 4

where F = fat (g), C = carbohydrates (g), and P = protein (g). The Atwater factor for fat is 9 kcal/g, for carbohydrate and protein 4 kcal/g each.

Percent Daily Value is referenced against the FDA 2000 kcal diet:

%DV = N_servingDV_ref × 100

where DV_ref is the FDA Daily Reference Value for that nutrient (e.g., total fat 78g, saturated fat 20g, carbohydrate 275g, fiber 28g, protein 50g, iron 18mg, magnesium 420mg).

Reference Data

Chocolate Type	Cacao %	Energy kcal/100g	Fat g	Sat. Fat g	Carbs g	Sugar g	Fiber g	Protein g	Theobromine mg	Caffeine mg	Iron mg	Magnesium mg
Dark 85% Cacao	85	600	43	25	37	24	11	8	802	80	11.9	228
Dark 70-80%	75	579	42	24	40	29	10	8	705	70	11	206
Dark 60-69%	65	556	37	22	47	36	7	6	486	55	8	176
Dark 50-59%	55	546	34	20	52	43	5	5	392	43	6.3	146
Semisweet Baking	50	480	30	18	56	47	5	4	355	38	5.5	130
Milk Chocolate	30	535	30	18	59	52	3	8	205	20	2.4	63
White Chocolate	0	539	32	19	59	59	0	6	0	0	0.2	12
Ruby Chocolate	33	545	34	20	55	50	2	6	170	15	1.8	50
Cocoa Powder (Unsweetened)	100	228	14	8	58	2	33	20	2057	230	13.9	499
Dutch-Process Cocoa	100	220	12	7	60	2	30	18	1860	210	12	480
Chocolate Chips (Milk)	28	499	27	16	62	55	2	6	180	18	2	55
Chocolate Chips (Dark)	55	502	32	19	55	44	6	5	380	40	5.8	140
Gianduja (Hazelnut)	25	570	37	12	52	48	3	8	140	12	3.5	70
Couverture Dark	70	585	43	26	38	28	9	7	680	68	10	195
Unsweetened Baking	99	501	52	32	30	1	16	13	1300	140	17.4	420
Carob (Alternative)	0	222	1	0	89	49	40	5	0	0	2.9	54

Frequently Asked Questions

Theobromine is a methylxanthine alkaloid concentrated in cacao solids, not cocoa butter. Dark chocolate at 85% cacao contains roughly 802 mg per 100g, while milk chocolate at 30% cacao drops to about 205 mg. White chocolate has 0 mg because it contains only cocoa butter with no cacao solids. The relationship is roughly linear with cacao percentage, though fermentation and roasting can reduce alkaloid content by 10 - 20%.

The Atwater general factors (9/4/4 kcal/g for fat/carb/protein) overestimate metabolizable energy from high-fiber foods. Unsweetened cocoa powder with 33g fiber per 100g may show 5 - 10% caloric overestimation compared to bomb calorimetry. For standard eating chocolate (under 11g fiber), the error margin is within ±3%, which is acceptable for dietary tracking.

Human theobromine toxicity thresholds are approximately 1000 mg for adverse symptoms (nausea, tremor) and around 250 - 500 mg/kg body weight for lethal dose. A 70kg adult would need to consume roughly 7kg of 85% dark chocolate in a short window. For dogs, the lethal dose is far lower (100 - 250 mg/kg), making even 50g of dark chocolate dangerous for a small dog.

Dutch-process (alkalized) cocoa has 10 - 15% lower theobromine and caffeine compared to natural cocoa because the alkalizing wash denatures some alkaloids. Flavanol content drops by up to 60 - 90% depending on processing intensity. Macronutrient values (fat, protein, fiber) remain largely unchanged. The mineral content is similar, but some water-soluble vitamins and polyphenols are significantly reduced.

This calculator uses base chocolate profiles without inclusions. A chocolate bar with 20% almonds will have roughly 20% less chocolate per gram of bar. Manually reduce your entered weight by the estimated inclusion percentage. For example, a 100g bar with 25% hazelnuts contains approximately 75g of the base chocolate. You would then add the hazelnut nutrition separately.

Manufacturers use product-specific laboratory analysis, and FDA regulations permit ±20% deviation from label values. This tool uses USDA FoodData Central averages across multiple samples. Recipe variations (extra cocoa butter, lecithin ratios, sugar blend) shift values. Consider this calculator an estimator for planning purposes. For exact values on a specific product, defer to its Nutrition Facts label.