Plus, milk chocolate has more added sugars than dark—about 15 grams per ounce. An ounce of 70 percent dark has about 7 grams of added sugars, while 85 percent dark has about 4 grams. Add-ins like caramel or toffee can boost the added sugars content of both types. Nuts, however, add fiber, healthy fats, and antioxidants.
Dark chocolate can be somewhat bitter because it contains less sugar. But the taste depends on where the beans were grown and how the chocolate was made. Many dark chocolate bars have fudgy, fruity, or caramel flavors.
There is a downside to dark chocolate: It can contain the heavy metals cadmium and lead. These are found in the cocoa solids, so milk chocolate has less of them. Over time, exposure to the metals may lead to hypertension, kidney damage, and other health conditions. Sticking to about an ounce and varying brands can help lower the risk. And CR’s tests have found some bars with lead and cadmium counts below our levels of concern, such as Taza Organic Deliciously Dark Chocolate 70% Cacao and Ghirardelli Intense Dark Chocolate 86% Cacao.
Know the Other Types
Dark chocolate is also better nutritionally than ruby, white, or blonde chocolate. Like milk chocolate, those types are higher in sugars and lower in flavanols. There are flavor differences you might want to consider, though. Ruby is made from a different type of cocoa bean that gives it a naturally pink hue and a fruity, slightly sour flavor. White chocolate is made from cocoa butter and has no cocoa solids. It’s creamy and sweet with hints of vanilla. Blonde is a type of white chocolate that has been cooked to caramelize the sugars, giving it a deeper flavor.
Boost the Benefits
No matter which type of chocolate you prefer, you can fit it into a healthy diet if you keep portions small, about an ounce. To improve the nutritional quality of your treat, eat it with foods that contain antioxidants, fiber, and healthy fats. Chocolate pairs well with fresh and dried fruit, nuts, and even some whole grains. Try having a handful of dried fruit and nuts alongside your chocolate of choice. Chocolate-covered nuts (especially dark) are a great option. You can also chop chocolate and stir it into yogurt or fold it into nut butter to use as a spread on toast or fruit like bananas or apples. Or use melted chocolate to perk up popcorn, oatmeal, or a bowl of fresh or frozen fruit.