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  1. Chocolate, dark, 45- 59% cacao solids

Dark chocolate has a small but real cardiovascular signal. A Cochrane review of 35 RCTs (Ried et al., 2017) found cocoa flavanols lowered systolic BP by 1.76 mmHg. Per 100 g: 546 kcal, 31.3 g fat, 47.9 g sugar.

About this food

How should I track Chocolate, dark, 45- 59% cacao solids?

Chocolate, dark, 45- 59% cacao solids is high in iron. The trickiest part about tracking Chocolate, dark, 45- 59% cacao solids 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: 4% Protein, 45% Carbs, 51% FatMacro Split100%
Protein4%4.9g
Carbs45%61.2g
Fat51%31.3g

Nutrition Facts

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

Energy
  • Calories
    546kcal—
Macronutrients
  • Protein
    4.9g10%
  • Carbohydrates
    61.2g—
  • Fat
    31.3g—
  • Fiberathlete
    7.0g25%
  • Sugar
    47.9g—
  • Saturated Fat
    18.5g—
Minerals
  • Sodium
    24mg—
  • Calciumathlete
    56mg4%
  • Ironathlete
    8mg44%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

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

Serving Calculator

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Chocolate, dark, 45- 59% cacao solids — values for 30g

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Primary macros

Calories
164
kcal
Protein
1.5
g
Carbs
18.4
g
Fat
9.4
g

More nutrients

Fiber
2.1g
Sugar
14.4g
Sat. Fat
5.5g
Sodium
7mg
Calcium
17mg
Iron
2mg
Potassium
168mg
Magnesium
44mg
Zinc
1mg
Vitamin D
0.0mcg
Nutrient highlights
High in IronHigh in MagnesiumHigh in FiberGood Source of ZincGood Source of Potassium

Frequently Asked Questions

Chocolate, dark, 45- 59% cacao solids is high in iron. The trickiest part about tracking Chocolate, dark, 45- 59% cacao solids 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.

Chocolate, dark, 45- 59% cacao solids contains 4.9g protein per 100g, which is lower in protein. A 30g serving provides 1.5g protein.

Notable nutrients in Chocolate, dark, 45- 59% cacao solids include Iron, Magnesium and Fiber. Per 100g: 4.9g protein, 61.2g carbs, and 31.3g fat.

Chocolate, dark, 45- 59% cacao solids contains 546 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.

Chocolate, dark, 45- 59% cacao solids is not ideal for a keto diet. At 54.2g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.

Chocolate, dark, 45- 59% cacao solids provides 546 kcal, 4.9g protein, 61.2g carbs, and 31.3g fat per 100g. Compare with other sweets & desserts foods in our database to find the best option for your nutritional goals.

Track this food

30g(Standard)
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Sweets & Desserts

Chocolate, dark, 45- 59% cacao solids

Macros per 100g

546
Calories
Protein4.9g
Fat31.3g
Carbs61.2g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 17, 2026

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Potassium
559mg12%
  • Magnesiumathlete
    146mg35%
  • Zincathlete
    2mg18%
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