Conquer sluggish feelings by starting your day with a caffeine beverage, such as coffee. What most people don't realize is that caffeine is not only found in coffee, but in many other plant-based foods, such as chocolate. Although the caffeine content of chocolate is not nearly as powerful as the caffeine found in coffee, tea or energy drinks, it still contains a significant amount. Consult with your health care adviser for diet recommendations concerning caffeine.
Caffeine Content
MayoClinic.com explains that a moderate amount of caffeine ranges from between 250 and 300 milligrams of caffeine each day, which is approximately three 8 ounce servings of coffee. According to the USDA Nutrient Data Laboratory, a 100 gram serving of dark chocolate may contain between 43 and 86 milligrams of caffeine depending on its percentage of cacao solids. A 100 gram serving of dark chocolate with 45 to 59 percent cacao solids, for instance, provides 43 milligrams of caffeine while a 100 gram serving of dark chocolate with 60 to 69 percent cacao solids contains 86 milligrams of caffeine. The amount of caffeine in chocolate is proportionate to the amount of cacao solids retained in the chocolate. Since milk contains no caffeine, the caffeine content of milk chocolate is less than that of dark chocolate. White chocolate contains the least amount of caffeine. Lindt, a worldwide manufacturer of chocolate, states that a 1 ounce serving of milk chocolate, or approximately 30 grams, provides 6 milligrams of caffeine while the same serving size of white chocolate has 2 milligrams of caffeine.
Health Benefits
Aside from the fact that the caffeine content of chocolate improves wakefulness and focus, health care experts support ingesting a small amount of dark chocolate each day as there are additional medicinal properties associated with dark chocolate. The University of Michigan Health Systems explains that dark chocolate may help to improve blood circulation and prevent against blood clots. Caffeine also has thermogenic qualities that enhance metabolism and promote weight loss. Dark chocolate may also reduce low-density lipoprotein, or LDL cholesterol, and improve mood as it has the ability to boost serotonin levels. Furthermore, dark chocolate provides nutrients essential for health, such as magnesium, potassium and calcium. Since milk and white chocolate contain less cacao solids, the main component of chocolate that provides these health benefits, they do not have the same effect on the body as dark chocolate.
Side Effects
Ingesting a moderate amount of caffeine is unlikely to produce adverse side effects, but excessive consumption of caffeine may lead to anxiety, heart palpitations, irritability and sleep disorders, such as insomnia. If you experience any of these symptoms, decrease your daily intake of chocolate, coffee, tea or any other food products that contain caffeine. Be aware of supplements that also list caffeine as an ingredient. If the symptoms persist, consult with your health care adviser as they may be an indication of an underlying health problem unrelated to caffeine.
Considerations
Regardless of the caffeine content of chocolate, chocolate should be enjoyed as an occasional treat or consumed in small quantities each day as it is generally high in calories and sugar. When discussing your diet with your health care adviser or nutritionist, mention any ailments or health conditions. People diagnosed with peptic ulcers or coronary artery disease, for instance, may need to further restrict their caffeine intake.
References
- University of Maryland Medical Center: Caffeine in the Diet
- Mayo Clinic: Caffeine-How Much is Too Much?
- Mayo Clinic: Caffeine Content of Foods and Beverages
- USDA Nutrient Data Laboratory: Food Search
- University of Michigan Integrative Medicine: Dark Chocolate
- Center for Science in the Public Interest: Caffeine Content of Food and Drugs
- Lindt USA: FAQs
Member Comments