In moderation, dark chocolate with a high cocoa percentage can supply antioxidants and essential minerals and may offer some protection against heart disease. Still, it can also be high in sugar and calories.
Dark chocolate is rich in nutrients that may benefit your health. Made from the cacao tree’s seeds, it ranks among the best natural antioxidant sources.
Research indicates that dark chocolate may enhance health markers and reduce the risk of cardiovascular disease.
Below are seven evidence-supported health benefits of dark chocolate or cocoa.
1. Highly nutritious
When you choose high-quality dark chocolate with a high cocoa proportion, it’s quite nutrient-dense. It provides a notable amount of soluble fiber and is packed with minerals.
A 50-gram bar of dark chocolate with high cocoa content contains approximately:
- Fiber: 5.5 grams (g)
- Iron: 33% of the Daily Value (DV)
- Magnesium: 28% of the DV
- Copper: 98% of the DV
- Manganese: 43% of the DV
It also supplies considerable potassium, phosphorus, zinc, and selenium.
The fat composition in cocoa and dark chocolate is favorable. The fats are mostly the heart-friendly fats oleic acid, stearic acid, and palmitic acid.
Stearic acid tends to have a neutral effect on blood cholesterol. While palmitic acid can raise cholesterol, it represents only about one-third of total fat calories.
Keep in mind that 50 g is a relatively large portion — these nutrients and beneficial fats come with roughly 300 calories and 12 g of sugar. For that reason, it’s best to enjoy dark chocolate in moderation.
2. Concentrated source of antioxidants
Dark chocolate is abundant in bioactive compounds that act as antioxidants.
Substances such as polyphenols, epicatechin, catechin, and oligomeric procyanidins present in dark chocolate help the body counteract free radicals, which can cause oxidative stress and raise disease risk.
The antioxidants in dark chocolate may contribute to:
- reducing LDL “bad” cholesterol
- preventing cellular damage
- protecting against arterial stiffness
- improving blood sugar control
- supporting brain health
3. May boost blood flow and lower blood pressure
The flavonoids in dark chocolate can prompt the endothelium (the artery lining) to produce nitric oxide (NO).
One role of NO is to signal arteries to relax, which decreases resistance to blood flow and can lower blood pressure.
Some studies indicate that cocoa and dark chocolate flavonoids may help enhance blood flow and reduce blood pressure.
However, results are inconsistent.
A 2019 study in women observed a slight increase in blood pressure two hours after eating 85% dark chocolate. Still, consuming it during stressful periods modestly reduced blood pressure and heart rate.
Given the variability across studies, further research is necessary to clarify how dark chocolate affects blood pressure.
4. Raises HDL and shields LDL from oxidation
Eating dark chocolate may improve several key heart disease risk factors and help protect against high cholesterol.
For example, a review of 8 studies found that dark chocolate consumption helped lower LDL cholesterol and fasting blood glucose levels.
Certain LDL particles are more prone to oxidation when they react with free radicals. Oxidized LDL becomes reactive and can harm tissues like the artery lining.
Cocoa may reduce the amount of oxidation-prone LDL because its antioxidants enter the bloodstream and protect lipoproteins from oxidative damage.
Dark chocolate also contains theobromine and stilbenes, which may help elevate HDL “good” cholesterol.
5. May lower risk of heart disease
Compounds in dark chocolate seem to strongly protect against LDL oxidation.
Over time, this could mean less cholesterol deposition in arteries and a reduced risk of cardiovascular disease.
Indeed, research shows notable improvements.
Regular intake of flavanol-rich cocoa or dark chocolate can support cardiovascular health, help lower blood pressure, and guard against heart-related conditions.
A 2017 review found that consuming chocolate three times per week reduced cardiovascular disease risk by about 9%. Eating chocolate more frequently produced minimal extra benefit.
Another review suggested that about 45 g of chocolate per week lowered cardiovascular risk by 11%, while consuming over 100 g per week did not seem to add benefits.
Although results are encouraging, additional high-quality studies are needed to confirm whether dark chocolate directly reduces disease risk.
6. Might protect skin from sun damage
Bioactive compounds in dark chocolate may be beneficial for your skin.
A 2021 review indicates that flavanols could:
- shield against sun damage
- improve skin blood circulation
- enhance skin density and hydration
The minimal erythemal dose (MED) is the smallest amount of UVB radiation needed to cause noticeable skin reddening 24 hours after exposure.
Research has shown that MED can increase — even double — after consuming high-flavanol dark chocolate or cocoa for 12 weeks, meaning the skin gains better sun resistance.
If you plan a beach trip, having a bit more dark chocolate in the weeks before might help. However, remember that chocolate is not a substitute for sunscreen and other sun-protection measures.
7. Could enhance brain function
Dark chocolate may also support brain performance.
Studies suggest that consuming high-flavanol cocoa can improve blood flow to the brain in young adults, which may explain improvements in attention, verbal learning, and memory with daily cocoa intake.
Cocoa flavonoids may also help preserve cognitive health and thinking ability in older adults with mild cognitive impairment, potentially lowering the risk of progression to dementia. More research is required to confirm this.
Additionally, cocoa contains stimulants like caffeine and theobromine, which likely contribute to short-term cognitive boosts.
Frequently asked questions
How much dark chocolate should you eat daily?
About 50 g of dark chocolate a day can deliver useful amounts of fiber, antioxidants, and nutrients that may benefit the heart and brain.
Is 85% dark chocolate healthy?
When eaten in moderation, 85% dark chocolate can offer several health advantages. Generally, the greater the cocoa percentage, the healthier the dark chocolate is likely to be.
Bottom line
Cocoa and dark chocolate can offer meaningful health benefits, including potential protection against heart disease and support for brain health.
That said, this is not an excuse to eat large quantities daily — dark chocolate is still fairly high in calories and sugar, and it’s easy to overconsume.
Consider enjoying a square or two after a meal and savoring them. If you want cocoa’s benefits without the chocolate calories, try unsweetened hot cocoa or add cocoa powder to a smoothie. For more on cocoa powder’s nutrition and how to use it, see our cocoa powder nutrition benefits guide.
Also be aware that much commercially available dark chocolate is not very nutritious. Aim for dark chocolate with 70% cocoa or higher.
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