Chocolate Facts Worth Savoring

• Aim for 70% or higher: Higher cocoa content means more flavanols and less added sugar—but also a more bitter taste.

• Dark chocolate is energy-dense: With about 150–170 calories per ounce, dark chocolate delivers a lot of energy in a small amount. The good news? It can promote satiety and satisfaction, so a small portion is often enough to feel content.

• Yes, there’s caffeine—but not much. Dark chocolate contains caffeine, but far less than coffee. One ounce typically provides 20–30 mg or less.

• Milk and white chocolate don’t offer the same benefits. They contain much less cocoa and significantly more added sugar and fat.

• Organic chocolate. Indicates fewer pesticides and synthetic fertilizers, but doesn’t necessarily mean higher antioxidant content.

• Fair Trade matters: Fair Trade certification supports ethical labor practices and helps reduce child labor in cocoa farming.

  
  Bottom Line: Dark chocolate can absolutely be part of a nourishing, enjoyable eating pattern—especially when chosen mindfully and savored. Think quality over quantity, and let chocolate be a pleasure and a perk.