The Health Benefits of Dark Chocolate—and the Best Ways to Eat It

Did you know that dark chocolate is considered a superfood? It’s true, the delicious treat is packed with unique compounds and health benefits, as long as it’s consumed in moderation. We spoke to nutrition experts to get the lowdown on how eating dark chocolate can be beneficial for your health and what to look for when shopping to reap its nutritional power. Our experts also recommend how much dark chocolate to eat to get the benefits—hint, there is no need to finish a bar!

What Is Dark Chocolate?

Dark chocolate is made from cocoa solids, cocoa butter, and sugar, just like regular chocolate, but has a much higher percentage of cocoa solids than your average milk chocolate. There is no FDA standard to define dark chocolate, but according to Harvard T.H. Chan School of Public Health, milk chocolate is made up of 10 to 50 percent cocoa, while dark chocolate can have anywhere between 50 and 90 percent and usually contains almost no milk. We consulted several nutrition experts who agree that 60 to 70 percent of cocoa is a good aim when choosing dark chocolate that will deliver all the health benefits of cocoa. To maximize benefits, note that higher cocoa content means less sugar and a richer chocolate with more beneficial antioxidants.

Don't Miss

How to Eat Cocoa Nibs, According to a Pastry Chef and Dietitian

Dark Chocolate Bark with Pistachios and Sea Salt

The Benefits of Dark Chocolate

Dark chocolate owes much of its health value to its high levels of polyphenol antioxidants, such as flavonoids and proanthocyanins, which have anti-inflammatory and vascular-protective effects, says nutritionist Staci Gulbin. It also contains compounds like theobromine and small amounts of caffeine, which contribute to its stimulating and mood-enhancing properties.

Additionally, because dark chocolate contains less sugar and fat than regular chocolate, it’s a nutritious snack with a good amount of both soluble and insoluble fiber. 

Cardiovascular and Metabolic Health Benefits

A growing body of research supports dark chocolate’s role in cardiovascular health. Amidor points to a study showing habitual chocolate consumers have a lower risk of coronary heart disease and stroke compared with subjects who didn't eat chocolate.

Flavonoids in dark chocolate improve the function of the endothelium, the lining of your blood vessels that performs many important tasks like regulating blood flow, blood clotting, inflammation, and the growth of new blood vessels.

According to Gulbin, several recent studies conclude that regular dark chocolate intake, particularly 1 to 3 ounces of chocolate per day, can help lower blood pressure and therefore aid in preventing heart disease.

A 2025 review of research on dark chocolate showed additional health benefits, like the reduction of oxidative stress, which triggers an inflammatory response in the body, and helps with alleviating vascular diseases like atherosclerosis, hypertension, and decompression sickness. Dark chocolate also has positive effects on metabolic diseases like obesity, Type 2 Diabetes Mellitus, celiac, chronic kidney disease, and polycystic ovary syndrome.

Cognitive Benefits 

Beyond heart health, dark chocolate’s antioxidants may also support brain function. According to Amidor, a double-blind study of older adults found that higher cocoa flavanol consumption led to significant improvements in cognitive function. Additionally, magnesium and iron in dark chocolate contribute to nerve and muscle function and oxygen transport to the brain.

How to Enjoy Dark Chocolate as Part of a Healthy Diet

Dark chocolate should be viewed as a snack you can healthfully incorporate in your everyday food routine, as opposed to a prescriptive “cure” you absolutely have to consume every day. “Dark chocolate on its own isn't the answer if you want to lower blood pressure or decrease the risk of heart disease. Instead, focus on your overall diet and feel free to add 1 ounce of dark chocolate daily,” says Amidor.

Gulbin likes eating dark chocolate on its own, as long as it contains at least 70 percent cocoa. But if you find it to be too bitter, you can add chips or chunks to granola bars, oatmeal, and healthy desserts as a convenient antioxidant boost at breakfast, pre-workout, or even as a bedtime snack. 

When buying dark chocolate, look for high-quality products with minimal added sugars and no artificial ingredients. This ensures you get more benefits than drawbacks from your chocolate indulgence. Additionally, focus on high cacao percentages for the best nutrient profile.