Dark chocolate contains helpful plant compounds called antioxidants — specifically polyphenols and flavonoids. These compounds:

• Protect cells
• Reduce inflammation, which helps support the immune system
• Help the body produce nitric oxide, which relaxes blood vessels and improves circulation, supporting healthy blood pressure

“Polyphenols enhance cognitive function and mood as well,” says Alex Lynch, MS, RD, LDN, a dietitian at Northwestern Medicine.

Dark chocolate also provides several minerals, including:

• Magnesium, which supports muscle and nerve function
• Copper, which helps you produce energy
• Iron, which helps carry oxygen throughout your body

Additional Health Benefits of Dark Chocolate: What Research Shows

In addition to nutrients and antioxidants, eating dark chocolate in moderation has been continuously linked to many other health benefits.

• Studies show dark chocolate can improve cardiovascular health and may be linked to a reduced risk of heart disease over time by:
• Lowering blood pressure through better blood vessel function
• Reducing total cholesterol and low-density lipoprotein (LDL), which is known as the “lousy” cholesterol
• Research shows dark chocolate can also increase blood flow to the brain, which can improve brain function, memory and mood. These effects support overall brain health long-term.
• Dark chocolate has been linked to slowing the aging process. It contains theobromine, a compound also found in green tea, black tea and coffee. Studies show that people with higher levels of theobromine have lower biological ages (how old your body appears in terms of your overall health).

Why Cocoa Percentage Matters

Not all chocolate is equal. For maximum health benefits, choose dark chocolate with 70% or more cocoa.

“The higher the cocoa percentage, the greater the amount of antioxidants,” says Lynch. “As the cocoa percentage increases, the sugar content decreases, making the chocolate taste more bitter but a lot better for your blood sugar and overall health.”

White chocolate and milk chocolate have more sugar and less cocoa, offering fewer benefits. While they can be enjoyed occasionally, they do not provide the same support as dark chocolate with a high cocoa percentage.

What To Look for on the Label

There are a few things to look for on the nutrition label when choosing your chocolate:

• Cocoa percentage: Aim for 70% or more cocoa.
• Added sugars: Lower is better. A 1-ounce serving of dark chocolate has about 6 to 8 grams of sugar. The higher the cocoa, the less sugar.
• Hydrogenated oils: Limit these since they can harm heart health.  

“Avoiding added sugars and hydrogenated oils in the ingredients list will ensure you are consuming high-quality, heart-healthy dark chocolate,” says Lynch.

Serving Size: How Much Should You Eat?

When it comes to portion size, a small amount is recommended. A typical serving of dark chocolate is 10 to 30 grams per day, or roughly one to three squares from a standard chocolate bar.

“You can eat up to six servings of dark chocolate per week for consistent health benefits,” says Lynch.

Tracking the amount of dark chocolate you eat helps avoid excess calories while still gaining health benefits.

You can also pair dark chocolate with fruit, nuts or yogurt for a balanced snack that fits into a healthy diet. (See the recipes below for more ways to enjoy dark chocolate!)

What Happens if You Eat Too Much Dark Chocolate?

“Dark chocolate is a high-calorie food and eating too much of it can lead to weight gain,” says Lynch. “Also, some studies show high intake can lead to elevated uric acid levels, which can cause gout and increased acne.”

Dark chocolate also contains caffeine, which can affect sleep and heart rate. If you’re going to eat dark chocolate, be sure to eat it at least a few hours before bedtime.

Heavy metals like lead and cadmium can appear in cocoa products, too. These two heavy metals can come from the soil where the cocoa is grown or from certain processing methods. Lead and cadmium are linked to several health problems, so choose brands that test for safety.

Can You Eat Dark Chocolate With Certain Medical Conditions?

When eaten in moderation, dark chocolate can fit into a healthy eating plan for most medical conditions, including:

• Heart disease
• High blood pressure
• Diabetes

“People with diabetes or cardiovascular disease can eat the same six servings per week of dark chocolate that others without these conditions can eat,” says Lynch. “Since dark chocolate contains sugar, it’s important for people with diabetes to monitor blood sugar levels regularly and pair it with a source of protein or fat to keep blood sugar levels stable.”

Healthy Ways To Eat Dark Chocolate: 2 Dark Chocolate Recipes

Sea salt dark chocolate granola

Ingredients

• 3 cups gluten-free rolled oats
• 1 cup chopped nuts (almonds, pecans or walnuts)
• 1/4 cup raisins 
• 2 tablespoons chia seeds
• 3 tablespoons coconut sugar 
• 1 teaspoon sea salt
• 1/3 cup cocoa powder
• 1/4 cup avocado oil
• 1/2 cup maple syrup (plus more to taste)
• 1/2 cup dark chocolate chips or chunks

Instructions

• Preheat oven to 340 degrees Fahrenheit.
• Add the oats, nuts, raisins, chia seeds, coconut sugar, salt and cocoa powder to a mixing bowl. Mix well.
• In a small saucepan over medium-low heat, warm the avocado oil and maple syrup until melted and combined. Pour over the dry ingredients and stir well.
• Spread the mixture evenly onto a baking sheet and bake for up to 25 minutes (until fragrant and golden brown). To ensure even baking, stir halfway through.
• Cool completely before adding the dark chocolate.
• Place in an air-tight container for up to a couple of weeks, or store in the freezer for up to one month.

Salted dark chocolate coconut almond protein bars

Ingredients

For the base, you’ll need:

• 3/4 cup creamy, all-natural almond butter
• 2 tablespoons coconut oil
• 1/4 cup honey
• 1/2 tablespoon vanilla extract
• 1/4 teaspoon salt
• 2/3 cup unflavored, chocolate or vanilla protein powder
• 1/4 cup unsweetened shredded coconut
• 1/2 tablespoon chia seeds

For the topping, you’ll need:

• 1/3 cup dark chocolate chunks
• 1 teaspoon coconut oil
• Coarse sea salt for sprinkling
• Optional: chopped almonds or extra shredded coconut

Instructions

• Heat almond butter, coconut oil, honey, vanilla and salt in a saucepan over low heat. Mix until smooth. Then remove from heat and transfer to a large bowl. 
• Stir in protein powder and salt until smooth. Then fold in chia seeds and shredded coconut. Place in an 8-by-4-inch loaf pan lined with parchment paper.
• Add dark chocolate chunks and coconut oil in a small saucepan and place over low heat until melted. Spread over the tops of the bars. Then sprinkle with sea salt, chopped almonds and shredded coconut.
• Place in the refrigerator for one hour before removing from pan and cutting into small bars. Store bars tightly wrapped in the refrigerator for up to two weeks.

Dark Chocolate Can Be Part of a Healthy Diet

In moderation, dark chocolate can be a delicious way to support heart health, healthy blood pressure and brain function thanks to its many benefits. Choose chocolate with 70% or more cocoa, keep portions small and pair it with nutrient-rich foods for the most benefits.

If you read labels carefully and stay mindful of added sugars and hydrogenated oils, dark chocolate can be part of a balanced diet long-term.