Chocolate Nutrition
Calculate the nutrition facts of dark, milk, and white chocolate based on weight. Get calories, fat, carbs, protein, iron, magnesium, and more per serving.
About This Calculator
The Chocolate Nutrition Calculator helps you find the complete nutritional profile of dark, milk, and white chocolate based on the weight of your serving. Simply select the chocolate type, choose a bar size or enter a custom weight, and the calculator instantly displays calories, macronutrients, dietary fiber, cholesterol, and key minerals including iron, magnesium, phosphorus, manganese, copper, and flavonoids.
Nutrition values are sourced from the USDA FoodData Central database and standard nutritional references. The calculator uses per-100g values for each chocolate type and scales them proportionally to your serving weight. Dark chocolate (70–85% cocoa solids) delivers the highest concentration of antioxidants (flavonoids), iron, and magnesium, making it the most nutrient-dense option. Milk chocolate is the most popular variety globally with a creamier texture and higher sugar content, while white chocolate contains cocoa butter but no cocoa solids, resulting in negligible iron and flavonoid content.
Chocolate Nutrition Comparison (per 100g)
Dark chocolate leads in nearly every nutrient category: 599 calories, 42.7g total fat, 10.9g fiber, 11.9mg iron (66% DV), 228mg magnesium (54% DV), and 1.16mg flavonoids. Milk chocolate offers 535 calories, 29.7g fat, 51.5g sugar, 2.4mg iron, and 63mg magnesium. White chocolate provides 539 calories, 32.1g fat, 59g sugar, and only 0.2mg iron with no detectable flavonoids.
Regional Notes
Worldwide: Chocolate nutrition can vary by brand and country due to different formulations and cocoa content. Dark chocolate labels in the EU, US, and India all follow similar nutrition labeling requirements. This calculator uses standard reference values that represent typical commercial chocolate. For exact values, check the nutrition label on your chocolate packaging.
Frequently Asked Questions
How does the Chocolate Nutrition Calculator work?
Select the type of chocolate (dark, milk, or white), choose a bar size or enter a custom weight, and set the quantity. The calculator multiplies the nutrition values per 100g by your total chocolate weight to show calories, macronutrients, minerals, and flavonoids for your specific serving.
What is the nutritional difference between dark, milk, and white chocolate?
Dark chocolate (70-85% cocoa) has the most fiber (10.9g), iron (11.9mg), and magnesium (228mg) per 100g, with 599 calories. Milk chocolate has 535 calories with more sugar (51.5g) and less fiber (0.034g). White chocolate has 539 calories, the most sugar (59g), and negligible iron (0.2mg) or flavonoids (0mg).
What are the health benefits of dark chocolate?
Dark chocolate is rich in flavonoids, which are antioxidants that improve blood flow, lower blood pressure, reduce cardiovascular disease risk, protect skin from sun damage, and enhance brain function. A 100g bar provides 66% of the daily value for iron, 54% for magnesium, and 90% for copper based on FDA daily values.
How many calories are in a standard chocolate bar?
A standard 100g dark chocolate bar contains about 599 calories. A milk chocolate bar of the same size has 535 calories, and white chocolate has 539 calories. A single row (20g) of dark chocolate has roughly 120 calories, while a 1 oz (28g) serving has about 168 calories.
Which chocolate type has the most iron and magnesium?
Dark chocolate has by far the most iron (11.9mg per 100g) and magnesium (228mg per 100g) compared to milk chocolate (2.4mg iron, 63mg magnesium) and white chocolate (0.2mg iron, 12mg magnesium). Dark chocolate with higher cocoa content (70-85%) provides the greatest mineral density.
How much sugar is in milk chocolate vs dark chocolate?
Milk chocolate contains 51.5g of sugar per 100g, while dark chocolate (70-85% cocoa) has only 24g of sugar per 100g — less than half. White chocolate has the most sugar at 59g per 100g. For a 40g serving, milk chocolate has about 20.6g of sugar and dark chocolate has about 9.6g.
Is this calculator free to use?
Yes, it is completely free to use with no registration or hidden charges. You can save and share your calculations via URL.