Dark chocolate 70-85%: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: as eaten
Dark chocolate 70-85%: 598 kcal, 7.8 g protein, 42.6 g fat and 45.9 g carbohydrate per 100 g. A typical portion is 2 squares (20 g): about 120 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in copper · 196%
- High in saturated fat · 111%
- High in manganese · 95%
- High in iron · 92%
- High in magnesium · 64%
- High in phosphorus · 44%
- High in fibre · 35%
- High in zinc · 35%
| Nutrition | per 100 g | % daily value | portion (20 g) | % daily value |
|---|---|---|---|---|
| Calories | 598 kcal | 30% | 120 kcal | 6% |
| Protein | 7.79 g | 16% | 1.56 g | 3% |
| Fat | 42.6 g | — | 8.53 g | — |
| Carbohydrate | 45.9 g | — | 9.18 g | — |
| Fibre | 10.9 g | 35% | 2.18 g | 7% |
| Sugar(limit) | 24 g | 27% | 4.8 g | 5% |
| Saturated fat(limit) | 24.5 g | 111% | 4.9 g | 22% |
| Sodium(limit) | 20 mg | 1% | 4 mg | 0% |
| Copper | 1.77 mg | 196% | 0.35 mg | 39% |
| Manganese | 1.95 mg | 95% | 0.39 mg | 19% |
| Iron | 11.9 mg | 92% | 2.38 mg | 18% |
| Magnesium | 228 mg | 64% | 45.6 mg | 13% |
| Phosphorus | 308 mg | 44% | 61.6 mg | 9% |
| Zinc | 3.31 mg | 35% | 0.66 mg | 7% |
| Potassium | 715 mg | 24% | 143 mg | 5% |
| Selenium | 6.8 µg | 12% | 1.36 µg | 2% |
| Vitamin B12 | 0.28 µg | 12% | 0.06 µg | 2% |
| Calcium | 73 mg | 7% | 14.6 mg | 1% |
Typical portion: 2 squares, 20 g, about 120 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
Your portion is different? Photograph the plate: free, no signup.
Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: bitter chocolate, 70% chocolate.
About this food: Dark chocolate 70-85%
These figures describe dark chocolate with 70 to 85 percent cacao. Milk chocolate and bars at 50 to 60 percent have a lot more sugar and a different balance, so do not use this entry for them. The cacao percentage on the wrapper counts cocoa solids and cocoa butter together, so it says nothing about calories. A higher number usually brings more bitterness and less sugar, but at 598 kcal per 100 g a 70 percent bar and an 85 percent bar are not far apart.
Bars are bigger than they look. The portion used here is two squares, 20 g, which gives 120 kcal, and one standard 100 g bar holds about five such portions. Squares vary by brand from roughly five grams to ten, so the number of squares is only a guide. Read the weight on the pack and divide it by the number of squares. Half a bar eaten in front of a screen is how this food usually gets undercounted.
Dark chocolate is also a source of fibre, 10.9 g per 100 g, and it contains a little caffeine, so some people avoid it late in the evening. In Ukrainian shops it is labelled as dark, black or bitter chocolate. Fillings such as caramel, nuts, mint or fruit pieces change the figures, so plain bars match this entry best. Keep it wrapped at around 15 to 20 degrees; a white film on the surface is cocoa butter that has moved and is safe to eat.
What it is high and low in
Dark chocolate 70-85% is high in copper (196%), manganese (95%), iron (92%), magnesium (64%), phosphorus (44%), fibre (35%), zinc (35%) and potassium (24%) per 100 g (share of the daily reference in brackets). It is a good source of selenium (12%) and vitamin B12 (12%).
It is also high in nutrients with a daily limit: saturated fat (111%) and sugar (27%) (share of the daily limit). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared dark chocolate 70-85% with the five foods in our table that are closest in composition (Milk chocolate, Halva, Butter cookies, Sweetened condensed milk and Vanilla ice cream), per 100 g.
Rank among the six: Protein (1 = most): 3rd of 6; Calories (1 = fewest): 6th of 6; Fibre (1 = most): 1st of 6; Carbohydrate (1 = fewest): 2nd of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Dark chocolate 70-85% | 598 | 7.8 | 42.6 | 45.9 | 10.9 |
| Milk chocolate | 535 | 7.7 | 29.7 | 59.4 | 3.4 |
| Halva | 469 | 12.5 | 21.5 | 60.5 | 4.5 |
| Butter cookies | 467 | 6.1 | 18.8 | 68.9 | 0.8 |
| Sweetened condensed milk | 321 | 7.9 | 8.7 | 54.4 | 0 |
| Vanilla ice cream | 207 | 3.5 | 11 | 23.6 | 0.7 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 170273: "Chocolate, dark, 70-85% cacao solids"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (as eaten). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of dark chocolate 70-85%?
598 kcal per 100 g, with 7.8 g protein, 42.6 g fat and 45.9 g carbohydrate. A typical portion (2 squares, 20 g) has about 120 kcal.
How much protein is in dark chocolate 70-85%?
100 g has 7.8 g of protein, which is 16% of a 50 g daily reference, and a typical portion (20 g) has 1.6 g. Protein supplies 5% of its calories.
Which vitamins and minerals does dark chocolate 70-85% contain?
The most per 100 g, as a share of the daily reference: copper 1.77 mg (196%); manganese 1.95 mg (95%); iron 11.9 mg (92%); magnesium 228 mg (64%). Every other tracked vitamin or mineral is under 10% or has no USDA value.