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According to data firm Mintel, we spent around £7 billion on chocolate products in the UK last year – that’s around £105 for every adult and child in the country.
If you like to pick up a sweet treat when you pay for gas or add a multipack to your shopping cart, read on. The bar you choose, whether it’s dark, milk or white, can make all the difference to your health and your figure.
We asked Lucy Diamond, a dietitian at oviva.com – an NHS-approved online health and weight management resource – to evaluate ten popular products, which we then rated.
COW’S MILK
45g, 85p, most supermarkets.
Per 100 g: calories, 534; saturated fat, 18 g; protein, 7.3 g; fiber, 2.1 g; sugar, 56 g; salt, 0.24 g
Milk may be the first ingredient on the list, but as with all chocolate treats, it’s the sugar and fat that need to be considered.
With a sugar content of 56%, you’ll get the equivalent of six teaspoons of sugar in a small 45g bar. While some of the sweetness will come naturally from the milk, a significant proportion will be added ‘free’ sugar, which is bad news for our waistlines and our teeth.
The cocoa butter and vegetable fats it contains (including palm and shea butter) also mean there are 8.1g of saturated fat in one bar – that’s just over 40 per cent of a woman’s daily limit and almost a third of a man’s.
Like most milk chocolates, this one contains just 20 percent heart-healthy cocoa solids. And at 240 calories per bar (the equivalent of three and a half digestive biscuits), it’s best to eat a few bars at a time.
HEALTH RATING: 3/10
BLACK ALMOND ABSOLUTE FROM MONTEZUMA
90g, £2.97, montezumas.co.uk
Per 100 g: calories, 606; saturated fat, 29 g; protein, 14 g; fiber, 16 g; sugar, 3 g; salt, 0.01 g
With just two ingredients (dark chocolate and almonds) and no added sugar, this bar is as healthy as it gets when it comes to chocolate.
100% cocoa solids are a good source of flavonols, plant compounds with potent protective antioxidant properties that have been linked to a lower risk of heart disease. You’ll also get heart-healthy unsaturated fats from the almonds, which are rich in vitamin E, potassium, calcium and magnesium, all important for cardiovascular health. Both ingredients are also good sources of gut-friendly fiber — you’ll get 16 percent of your daily needs in one serving, as well as 4.2 g of protein (the equivalent of half a large egg) — a combination that should make this chocolate more satisfying than most.
But it’s still fairly high in saturated fat (mostly from the cocoa) and with 181 calories in a third of a bar (about the same as a small croissant), it’s a reminder that all chocolate is best eaten in small quantities and as an occasional treat.
HEALTH RATING: 9/10
MARS BAR
51g, 80p, most supermarkets.
Per 100 g: calories, 448; saturated fat, 8.1 g; protein, 4.5 g; fiber, n/a; sugar, 60 g; salt, 0.40 g
Sugar and glucose syrup are the first two ingredients listed, so it seems like much of the sweetness probably comes from added “free” sugar – the kind that’s bad for your waistline and teeth. In this bar, you’ll get a whopping 30.6g of sugar – just over seven and a half teaspoons.
And at 228 calories (a little more than you’d get from three Digestives), plus very few cocoa solids and a sticky caramel-nougat centre that can linger on your teeth, it’s hard to find any nutritional benefit in a Mars bar – it’s all about the pleasure of eating it.
If you’re a fan, you might opt for smaller “Fun size” bars, which are 65 per cent smaller than a regular bar, at 18g each, and contain 11.1g of sugar – just under three teaspoons each.
HEALTH RATING: 1/10
OMBAR STRAWBERRY MILK
35g, £2.10, ocado.com
Per 100 g: calories, 603; saturated fat, 31 g; protein, 6.2 g; fiber, n/a; sugar, 28 g; salt, 0.1 g
This small, dairy-free 35g bar is made with 55% cocoa. The cocoa is made from unroasted cocoa beans and is thought to retain more of the antioxidant polyphenols (protective plant chemicals) that have been linked to lower blood pressure and better blood sugar control.
Cocoa is also a source of minerals, including manganese, which is important for the formation of connective tissue, bones and blood clotting factors.
This bar contains much less sugar than most — about half the amount you’d get in an equivalent serving of cow’s milk, say, two and a half teaspoons. Some of this comes naturally from the powdered strawberries and other ingredients, but some of it comes from added coconut sugar, which, while it sounds healthy, isn’t any better for you than regular table sugar. Even though there are only six minimally processed ingredients, a third of this pricey bar is saturated fat, from coconut cream and cocoa butter, which isn’t good for heart health.
HEALTH RATING: 7/10
CURLY WURLY
21.5g, 25p, most supermarkets.
Per 100 g: calories, 454; saturated fat, 9.3 g; protein, 2.1 g; fiber, 0.7 g; sugar, 50 g; salt, 0.66 g
At 21.5g (less than half the size of a Mars bar), this chocolate and caramel treat has just 98 calories and just under three teaspoons of sugar. And the bonus of it containing caramel is that it takes a while to eat, prolonging the enjoyment of this little sweet treat.
But the chewy center of candy isn’t good for your teeth — it can put pressure on fillings, and its sticky texture can cause sugars to stay on your teeth.
This bar also has a lot of ultra-processed ingredients, including whey permeate powder (a milk extract), emulsifiers, an acidity regulator, and a stabilizer. It’s nice that this bar is smaller and lower in calories than most, but you definitely won’t get any health benefits from eating it.
HEALTH RATING: 2/10
HOTEL CHOCOLAT FRUIT AND NUTS CHOCOLATE SELECTOR
100g, £4.95, hotelchocolat.com
Per 100 g: calories, 530; saturated fat, 17.2 g; protein, 7.2 g; fiber, 3.9 g; sugar, 45.8 g; salt, 0.1 g
This milk chocolate bar contains 19 percent dried fruit (sultanos and cranberries) and 10 percent nuts (almonds and hazelnuts) – these are nutritious, fibre-rich plant ingredients that will help increase the diversity and health of your gut bacteria.
The chocolate itself is a simple blend of 40 percent cocoa solids (almost double that of most milk chocolate-based treats), sugar, and whole milk powder, without the long list of additives and refined ingredients you find in other bars.
You’ll get 23g of sugar (almost six teaspoons) in half a bar, but a proportion of that will come naturally from the dried fruit and milk powder, meaning you’ll get some useful nutrients.
The best way to eat any chocolate, even a good quality one like this, is in very small portions, ideally the equivalent of a few squares as a treat.
HEALTH RATING: 8/10
Reese’s Peanut Butter Bar
90g, £1.60, most supermarkets.
Per 100 g: calories, 550; saturated fat, 16 g; protein, 6.9 g; fiber, n/a; sugar, 54 g; salt, 0.51 g
There are many highly processed ingredients in this sugary, high-calorie bar.
The nutty filling is described as “peanut butter cream” and is a blend of 13 ingredients, including hydrogenated vegetable oil (oil that has been processed to become solid at room temperature).
The outer layer is a “milk chocolate flavor layer,” again a mixture of 13 ingredients, several of which are artificial additives.
You’ll get just over 12 teaspoons of sugar and 495 calories (the equivalent of a substantial meal) in this bar, so it’s definitely one to eat just one square at a time.
HEALTH RATING: 1/10
VEGAN KIT KAT
41.5g, £1, most supermarkets.
Per 100 g: calories, 515; saturated fat, 18.2 g; protein, 2.7 g; fiber, 9.8 g; sugar, 34.3 g; salt, 0.16 g
This new vegan version of Kit Kat is the same size and weight as the regular four-finger bar.
The dairy ingredients in the original version (which includes whole milk and whey powder) are replaced with fiber from corn, cocoa powder, and rice. This means this option has less sugar (three and a half teaspoons of sugar compared to just over five teaspoons) and four times more filling fiber (you’ll get 13 percent of your daily fiber needs in this bar) compared to the original Kit Kat.
It’s still pretty high in calories though: a whole bar has 214 calories (the equivalent of three Digestive biscuits) and more than double the sugar. If you’re watching your weight, consider sharing this bar with a friend.
HEALTH RATING: 5/10
LINDT EXCELLENCE WHITE – A TOUCH OF VANILLA
100g, £2.15, most supermarkets.
Per 100 g: calories, 571; saturated fat, 22 g; protein, 4.8 g; fiber, n/a; sugar, 57 g; salt, 0 g
White chocolate does not contain cocoa solids (the “healthy” part of the cocoa bean that gives it its dark chocolate flavor, antioxidant benefits, and fiber). Instead, the creamy texture and flavor comes from cocoa butter (the fatty part of the cocoa bean), which is then mixed with sugar, milk solids, and vanilla for flavor.
Cocoa butter contains about 60 percent saturated fat, which is not good for heart health.
White chocolate offers no health benefits unless it comes with nuts, cocoa nibs or the like, so again, eat it in small quantities as a treat.
A good quality dark chocolate with nuts will always be the best option.
HEALTH RATING: 0/10
CARAMEL AND MILK COOKIE WITH CHOCOLATE AND TONY’S CHOCOLATE
180g, £3, most supermarkets.
Per 100 g: calories, 528; saturated fat, 18.1 g; protein, 7.3 g; fiber, n/a; sugar, 48.9 g; salt, 0.23 g
It contains a reasonable amount of antioxidant-rich cocoa solids (a minimum of 32%), which is quite high for a milk chocolate and indicates flavour and quality. The brand is also Fair Trade certified, meaning its cocoa beans are ethically produced and purchased.
But there are a lot of processed ingredients in this bar, including glucose syrup, dextrose, sweetened condensed milk, emulsifiers, and a stabilizer.
Like any bar containing caramel or a sticky sweet filling, this one is high in sugar (nearly 49%), but that’s still a sixth less than you’ll find in a Mars bar. You’ll get just under four teaspoons in the recommended 30g serving, and just over the calories equivalent of two digestive biscuits.
HEALTH RATING: 5/10
