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  4. Brownie, chocolate

The chocolate brownie is an iconic American treat invented in Chicago in the 1890s.

About this food

How should I track Brownie, chocolate?

Brownie, chocolate is a good source of iron. The trickiest part about tracking Brownie, chocolate is that small portions pack a lot of calories, and most people estimate sweet portions poorly. Research (Almiron-Roig et al., Appetite 2013) found that calorie-dense foods are underestimated by 50–200% when portioned by eye. Weighing on a scale takes the guesswork out. And here is the mindset shift that helps: tracking sweets is not about guilt. It is about awareness. When you log a treat honestly, you can plan around it and still hit your targets for the day.

Macro Breakdown

Macro Split: 5% Protein, 49% Carbs, 46% FatMacro Split100%
Protein5%5.2g
Carbs49%50.9g
Fat46%21.2g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    405kcal—
Macronutrients
  • Protein
    5.2g10%
  • Carbohydrates
    50.9g—
  • Fat
    21.2g—
  • Fiberathlete
    2.4g9%
  • Sugar
    35.2g—
  • Saturated Fat
    5.6g—
Minerals
  • Sodium
    249mg—
  • Calciumathlete
    30mg2%
  • Ironathlete
    3mg14%
Vitamins
  • Vitamin Dathlete
    0.1mcg1%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Brownie, chocolate — values for 56g

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Primary macros

Calories
227
kcal
Protein
2.9
g
Carbs
28.5
g
Fat
11.9
g

More nutrients

Fiber
1.3g
Sugar
19.7g
Sat. Fat
3.1g
Sodium
139mg
Calcium
17mg
Iron
1mg
Potassium
89mg
Magnesium
20mg
Zinc
1mg
Vitamin D
0.1mcg
Nutrient highlights
Good Source of Iron

Frequently Asked Questions

Brownie, chocolate is a good source of iron. The trickiest part about tracking Brownie, chocolate is that small portions pack a lot of calories, and most people estimate sweet portions poorly. Research (Almiron-Roig et al., Appetite 2013) found that calorie-dense foods are underestimated by 50–200% when portioned by eye. Weighing on a scale takes the guesswork out. And here is the mindset shift that helps: tracking sweets is not about guilt. It is about awareness. When you log a treat honestly, you can plan around it and still hit your targets for the day.

Brownie, chocolate contains 5.2g protein per 100g, which is lower in protein. A 56g serving provides 2.9g protein.

Notable nutrients in Brownie, chocolate include Iron. Per 100g: 5.2g protein, 50.9g carbs, and 21.2g fat.

Brownie, chocolate contains 405 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.

Brownie, chocolate is not ideal for a keto diet. At 48.5g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.

Brownie, chocolate provides 405 kcal, 5.2g protein, 50.9g carbs, and 21.2g fat per 100g. Compare with other sweets & desserts foods in our database to find the best option for your nutritional goals.

Track this food

56g(Standard)
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Spices & Herbs

Cumin, ground

449 kcal17.8g protein

Plant-Based Protein

Vegan cheese, cheddar style

280 kcal5.0g protein

Dairy Products

White Cheese (Sirene)

264 kcal17.0g protein

Evidence-based. Peer-reviewed. Adapted to you.

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Sweets & Desserts

Brownie, chocolate

Macros per 100g

405
Calories
Protein5.2g
Fat21.2g
Carbs50.9g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 25, 2026

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Potassium
159mg3%
  • Magnesiumathlete
    36mg9%
  • Zincathlete
    1mg8%
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