Here at Prevention, we firmly believe that there are few burdens that can’t be made at least a little bit lighter by some chocolate. If only for a moment, the sweet decadence of a creamy bite of chocolate makes all our worries melt away. While we’re content with keeping chocolate in the indulgence category most of the time, there are days that we wish it could be a regular part of our healthy living regimen—and it turns out, maybe it can. The key is selecting the right type of chocolate when choosing between dark chocolate vs. milk chocolate.
Meet the experts: Kathleen Garcia-Benson, R.D.N., C.S.S.D., L.D., a registered dietitian with Top Nutrition Coaching specializing in women’s health; Diane Han, M.P.H., R.D.N., L.D., a registered dietitian nutritionist based in San Francisco and the founder of Woking Balance Wellness.
Read on to discover the nutritional differences between these two types of chocolate, plus the benefits you may be able to get from each and whether or not they have a place in your healthy diet.
Dark chocolate vs. milk chocolate: Nutrition
According to chocolatiers, the difference between dark chocolate and milk chocolate lies in three ingredients: Cocoa, milk solids, and sugar. Milk chocolate has a lower cocoa content, usually between 20% and 40%, contains milk solids (which are responsible for the creamy texture), and tends to be slightly higher in sugar. Dark chocolate has a cocoa content over 50%, does not contain milk solids, and is therefore lower in sugar than its milky cousin.
Dark chocolate nutrition
These differences in ingredients translate to differences in the nutrition between the two types of chocolate. According to the United States Department of Agriculture (USDA), one ounce of 70-85% cocoa dark chocolate contains:
- 170 calories
- 2 grams (g) of protein
- 12 g of fat
- 13 g of carbohydrates
- 7 g of sugar
Milk chocolate nutrition
Per the USDA, 1.3 ounces (the size of a small chocolate bar) of milk chocolate contains:
- 202 calories
- 2 g of protein
- 12 g of fat
- 22 g of carbohydrates
- 21 g of sugar
Benefits and potential negatives of dark chocolate
The health benefits of dark chocolate come from nutrients found in the cocoa. Therefore, the higher the cocoa content in your treat the better. Choosing dark chocolate with at least 70% cocoa is going to deliver the most perks, says Kathleen Garcia-Benson, R.D.N., C.S.S.D., L.D., a registered dietitian with Top Nutrition Coaching specializing in women’s health.
So what exactly are those perks? “Dark chocolate tends to be rich in polyphenols like flavonoids, which support an anti-inflammatory environment,” explains Diane Han, M.P.H., R.D.N., L.D., a registered dietitian nutritionist based in San Francisco and the founder of Woking Balance Wellness. She adds that these powerful plant compounds have been shown to support numerous bodily processes, including heart health, brain function, and blood sugar levels.
A 2024 review published in Nutrients found that people who consumed dark chocolate with over 70% cocoa content saw reductions in total cholesterol, LDL (bad) cholesterol, fasting blood glucose, and blood pressure, all of which serve to improve your heart health and lower your risk of developing a cardiovascular illness. Meanwhile, a separate study in Nutrients found that dark chocolate optimizes brain function to make difficult cognitive tasks easier to perform.
“Dark chocolate is a good source of minerals like magnesium, iron, and zinc,” notes Garcia-Benson. She adds that some dark chocolate may also contain caffeine and theobromine. While theobromine has been shown to enhance cognitive function and potentially display neuroprotective effects, it can also act in a similar way to caffeine. Therefore, if you are sensitive to caffeine, Garcia-Benson says this is something to be aware of when eating dark chocolate.
Benefits and potential negatives of milk chocolate
“Milk chocolate still provides small amounts of antioxidants and minerals, though much less than dark chocolate,” says Garcia-Benson. That’s because the cocoa content has been reduced and milk solids have been added to make the chocolate sweeter and more palatable. “Some brands with higher cocoa content closer to 40% and lower sugar can offer modest health benefits closer to dark chocolate,” Garcia-Benson says.
While the higher sugar content in milk chocolate is mostly a negative, it does make the chocolate more palatable for most people. Thus, if you’re really craving chocolate, you may be able to satisfy your sweet craving with just a square or two milk chocolate. Dark chocolate is less sweet and more bitter, so it may not be as satisfying and send you back into the kitchen later in search of a different sweet fix.
Dark chocolate vs. milk chocolate: Which is better for weight loss?
“Dark chocolate is usually the more nutrient-dense option because of its higher cocoa and lower sugar content,” says Garcia-Benson. However, both Han and Garcia-Benson caution that dark chocolate, like milk chocolate, is considered “calorie-dense”, or just a small serving is high in calories. “Moderation matters,” Garcia-Benson says. “For weight management, the key is portion control and overall dietary pattern.”
Bottom line
Dark chocolate delivers more antioxidants and beneficial nutrients than milk chocolate does—especially if you’re choosing dark chocolate that contains over 70% cocoa. Still, the calories and sugar in both types are still worth being aware of. “Choosing chocolates that are low in added sugar and saturated fat, or opting for smaller portions, are both effective ways to make healthier choices,” says Han.
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