Dark chocolate isn't exactly a health food, but it does contain some healthy components that make it better for you than other treats. Dark chocolate contains loads of nutrients and phytochemicals, but you may be surprised to learn that even the fat in dark chocolate may be part of its healthy appeal. Choose a high-quality dark chocolate, as many brands are laden with sugar and calories that may negate this dessert's healthy effects.
Types
Dark chocolate comes in different varieties, according to the total cocoa content of the chocolate. While there is no official definition of dark chocolate in the United States, it typically contains higher levels of cocoa solids than milk chocolate does and little to no milk solids. The percentage of cocoa solids may be listed on the packaging. Typical amounts listed include 60 percent, 70 percent and 85 percent cocoa. Dark chocolate without a specific cocoa percentage listed may actually contain low levels of cocoa.
Basic Nutrition
The calorie and fat content of dark chocolate depends on the makeup of the specific piece of chocolate. A 3.5-oz. serving of dark chocolate with 60 to 69 percent cocoa solids supplies 579 calories and 38 g of fat. Dark chocolate with 45 to 59 percent cocoa solids has 546 calories and 31 g of fat per 3.5 oz. Over 50 percent of the fat in dark chocolate is saturated fat. However, some of that fat is stearic acid, which has a neutral effect on cholesterol levels, unlike most other saturated fats. In addition, about a third of the fat in dark chocolate is monounsaturated fat, the kind that improves cholesterol levels and is good for cardiovascular health. All forms of dark chocolate are typically high in iron, magnesium, manganese and copper.
Phytochemicals
Dark chocolate contains compounds called flavanols, a type of phytochemical. Flavanols act as antioxidants when consumed, helping protect cells from damage caused by free radicals. The main flavanol component in dark chocolate is epicatechin, which is also found in tea and red wine. Heavy processing removes a majority of these beneficial flavanols, so many cheaper, highly refined commercial chocolate bars contain lower levels of these phytochemical compounds than those with a high level of unrefined cocoa solids. The flavanols impart a strong, pungent taste to dark chocolate, so a dark chocolate that is very sweet has likely been highly refined.
Health Benefits
Because of the flavanols, stearic acid and nutrients in dark chocolate, this dessert has been linked to improvements in heart health when consumed in moderation. Just 1 to 2 oz. of dark chocolate a few times a week included as part of a nutritious diet high in fiber and nutrients may actually lower blood pressure and cholesterol levels. A diet high in flavanols, such as those found in dark chocolate, may also protect the skin from UV rays and reduce the risk of dementia and stroke.
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