W.We know that dark chocolate is good for us thanks to plant compounds called flavanols, which have been shown to lower blood pressure and cholesterol, and theobromine, known to improve mood.
But do all dark chocolate products have these benefits? Does it matter if you get it as cocoa powder, a bar, or a chocolate covered nut?
Charlotte Dovey asked experts to evaluate a selection, which we then rated…
Green & Black 85% Dark Chocolate Bar
Green & Black’s bar was considered “one of the best here for the benefits of dark chocolate”
90g, £2.50, waitrose.com
Cocoa content: 85 percent minimum
Per 100g: Calories, 607; saturated fat, 30 g; fiber, 13 g; sugar, 14g
Expert Verdict: “In general, a high level of cocoa (70 percent or more) is a good indicator of flavanol content, but it is not the only factor,” says Kaitlin Colucci, dietician and founder of The Mission Dietitian.
‘The way grains are processed can also affect levels. Alkalization, for example, where cocoa powder is treated with an alkaline solution to reduce bitterness and improve its solubility in water, can greatly reduce the final quantity. Unfortunately, there’s no way to tell from the label.’
Charlotte Foster, a dietitian from Surrey, adds: “One sure thing with high cocoa is the higher levels of nutrients such as iron, zinc and magnesium.”
‘This bar has no artificial additives such as emulsifiers, which are common in chocolate and are used to prevent the cocoa and cocoa butter (the fat in the beans) from separating. Some animal research has suggested that emulsifiers can cause inflammation by affecting the balance of our gut microbes.
“Overall, this bar is one of the best here for the benefits of dark chocolate.”
Taste test: Tasty flavor with a slightly bitter aftertaste.
Health rating: 9/10
Truly crazy! Dark chocolate with Brazil nuts
Brazil nuts are full of antioxidants, fiber and good fats, but they’re best eaten alone, expert says
120 grams, £3.79, www.trulynuts.com
Cocoa content: 64 percent
Per 100g: Calories, 622; saturated fat, 21 g; fiber, 6.3 g; sugar, 21g
Expert Verdict: “Combining the health benefits of Brazil nuts (full of antioxidants, fiber and good fats) and dark chocolate sounds like a perfect combination,” says Charlotte Foster.
‘But it does contain emulsifiers and the glazing agent, gum arabic, which gives the chocolate its shine and a protective layer to prolong its shelf life.
‘Gum Arabic is full of fiber and is a probiotic, but in large quantities (more than 30g) it can cause stomach upset. Instead, I would suggest taking 30g of plain nuts with a couple of pieces of plain dark chocolate, at least 70 per cent cocoa, to get the same flavor without all the sugar.
Taste test: Surprisingly sweet.
Health rating: 6/10
Lindt dark chocolate cream
200 grams, £5.75, ocado.com
Cocoa content: 17 percent
Per 100g: Calories, 588; saturated fat, 11 g; fiber, not supplied; sugar, 40g
Expert Verdict: Kaitlin Colucci says: ‘Don’t be fooled by the word “dark chocolate” on the label, as the cocoa content here is only 17 percent. Surprisingly, there is no legal minimum requirement for something to be called “dark chocolate,” although most experts suggest it should be at least 50 percent.
‘Dark chocolate should not contain milk, but this one has skimmed milk powder and nuts, so it is no different from the well-known hazelnut cream to which cocoa is added.
‘Sugar comes first on the ingredients list, with a whopping 40g per 100g. This will have no health benefit.’
Taste test: More nutty than chocolatey.
Health rating: 3/10
Montezuma Absolute Dark Chocolate
90 grams, £3, ocado.com
Cocoa content: 100 percent
Per 100g: Calories, 604; saturated fat, 33 g; fiber, 17 g; sugar, 2.7 g
Expert Verdict: “With 100 percent cocoa, this is as pure as it gets,” says Kaitlin Colucci.
‘It is the chocolate with the highest fiber content here. At 17g per 100g, it contains more fiber than 100g of black beans. The bad thing is that it is an acquired taste.
Taste test: Dry, bitter, almost savory.
Health rating: 9/10
Monin Premium Dark Chocolate Sauce
Monin’s dark chocolate sauce was described in our taste test as “incredibly sweet”
500ml, £5.97, drinks.com
Cocoa content: 20 percent
Per 100ml: Calories, 352; saturated fat, 1.6 g; fiber, not supplied; sugar, 74.1 g;
Expert Verdict: “If there were sugar awards, this one would win hands down with a whopping 74.1g per 100ml,” says Charlotte Foster.
‘The second ingredient is water, which will help make the product liquid and pourable, but it also contains a large amount of preservatives and additives. While its primary use is to flavor coffees or make chocolate drinks, the label says it can also be added to desserts and ice creams.
“For a much healthier dip, melt a bar of dark chocolate or grate some dark chocolate on top.”
Taste test: Incredibly sweet and artificial.
Health rating: 1/10
Cadbury Bourneville Cocoa
250 grams, £4, waiter.com
Cocoa content: 100 percent
Per 100g: Calories, 416; saturated fat, 12 g; fiber, 34 g; sugar, 2g
Expert Verdict: This pantry staple is the perfect hot chocolate if you just add water or hot milk, suggests Charlotte Foster.
‘Adding milk sweetens it a little [because of naturally occurring sugar, lactose] but adding just a level teaspoon of sugar increases the sugar content.
‘However, it is a good option for a healthy dose of flavanols. Add it to savory dishes like chili – the bitterness enhances the flavours.
Taste test: Intensely chocolatey, not as bitter as expected.
Health rating: 8/10
Holland & Barrett Dark Chocolate Raisins
210 grams, £4.49, hollandandbarrett.com
Cocoa content: 72 percent
Per 100g: Calories, 471; saturated fat, 15 g; fiber, 3 g; sugar, 53g
Expert Verdict: ‘The label says “with friendly cultures”; This refers to the “sprinkling” of cultures of pediococci and lactobacilli, essentially probiotics,” says Kaitlin Colucci.
“Probiotics are good for gut health, although I doubt the ‘dust’ will survive long enough to reach the gut.”
Charlotte Foster adds: ‘It contains additives and numerous glazing agents, and is also high in sugar, mainly raisins.
‘The bag says it contains eight 25g servings, but with this stuff most people would nibble on half a bag. [50g sugar] before we know it, making any benefits of chocolate flavanols disappear.
“If you want the sweetness of raisins, grab a handful and eat them with a piece or two of dark chocolate.”
Taste test: A sweet and fruity touch with a persistent chocolate aftertaste.
Health rating: 5/10
Hotel Chocolat dark chocolate bar with fruits and nuts
Nutritionist Charlotte Foster calls this product “basically a high cocoa chocolate bar with a little fruit and nuts added.”
100 grams, £4.95, hotelchocolat.com
Cocoa content: 80 percent
Per 100g: Calories, 526; saturated fat, 19.7 g; fiber, 11 g; sugar, 28.5 g
Expert Verdict: “It’s basically a high-cocoa chocolate bar with some fruit and nuts added.” says Charlotte Foster.
‘When fruit is dried, the sugar becomes concentrated: anything over 22.5g sugar per 100g is high; This bar is 28.5g.
‘Dark chocolate is quite bitter; Adding sugar, fruits and nuts helps mask it.
“People tend to believe that fruit and nut products are healthier, but don’t be fooled: they increase fiber, but sugar largely cancels out any benefits.”
Taste test: Soft, dry and intense.
Health rating: 6/10
Dr. Oetkar Extra Dark Chocolate Cooking Bar
100 grams, £1.75, sainsburys.co.uk
Cocoa content: 72 percent
Per 100g: Calories, 534; saturated fat, 24 g; fiber, not supplied; sugar, 27g
Expert Verdict: “Cooking chocolate tends to be of lower quality and often contains added oils and fats, so it tends to be cheaper than ‘eating’ chocolate,” says Kaitlin Colucci.
‘With less cocoa butter, it melts more easily. But this bar, at 27g per 100g, is no different than standard chocolate.
Taste test: Sweet and dry with a persistent bitterness.
Health rating: 5/10
Try Carob Powder for Pets and Baking
Carob powder is caffeine-free and rich in plant compounds that are believed to improve digestion.
Carob Powder (e.g. Organic Carob Powder, 250g, £3.59, todofoodearth.com) is made from dried and roasted carob pods.
“It is virtually fat-free and higher in fiber than cocoa powder, with almost 5g in two tablespoons, more than 20 percent of the recommended daily intake,” says dietitian Kaitlin Colucci.
‘It is caffeine-free and rich in plant compounds believed to stimulate digestion and protect against heart disease.
“But it also has a naturally high sugar content: 41 g per 100 g [so is added to baked goods as a natural sweetener].
“It is used in pet treats because it has much less theobromine than chocolate, a compound toxic to dogs and cats in large quantities.”