Chocolate, dark, 70-85% cacao solids
Per 1 oz (about 3 squares) (28g) — verified against USDA FoodData Central (fdcId 170273).
| Nutrient | Per 1 oz (about 3 squares) | Per 100g |
|---|---|---|
| Calories | 167 kcal | 598 kcal |
| Protein | 2.2g | 7.79g |
| Carbohydrate | 12.9g | 45.9g |
| — of which sugar | 6.7g | 23.99g |
| Fiber | 3.1g | 10.9g |
| Fat | 11.9g | 42.63g |
| — of which saturated | 6.9g | 24.49g |
| Sodium | 6mg | 20mg |
For context, 167 kcal is roughly equivalent to a 39-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 47g of chocolate, dark, 70-85% cacao solids — roughly 1.7× the 1 oz (about 3 squares) serving above.
About this food
Dark chocolate at 70-85% cacao solids is calorie-dense (598 kcal per 100g) and carries substantial fat, but it's also one of the higher-fiber foods on this entire list at 10.9g per 100g — fiber coming from the cacao solids themselves, not the sugar or added ingredients. Sugar content is meaningfully lower than in milder milk chocolate, since a higher cacao percentage generally means less room for added sugar in the same bar.
Unlike the nuts, seeds, and oils on this list, dark chocolate's fat is predominantly saturated rather than unsaturated — which is why it's grouped with other snack foods here rather than alongside avocado or olive oil on the healthy-fats list, even though its fiber content alone might otherwise suggest a different category.
Cacao percentage varies by product and directly shifts these numbers — a bar closer to 85% typically carries less sugar and slightly more fat than one closer to 70%, within the range this reference figure represents. Milk chocolate, with a much lower cacao percentage, differs substantially more, carrying less fiber and considerably more sugar than what's shown here.
For a full daily target across calories and all three macros, try the macro calculator.
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