Dark chocolate with calorie content per 100 grams up to 527 units. is a nutritious product that is included in the diet in limited quantities. When used in moderation, the product has a general strengthening, tonic, and immunity-improving effect.
Chemical composition
Nutritional and energy value (calorie content and nutritional value) of dark chocolate per 100 grams:
- 550 kcal;
- 4.88 g protein;
- 31.3 g fat;
- 612 g carbohydrates.
Many people will be wondering how many calories are in one piece of dark chocolate. Such a particle weighing 7 g contains 38 kcal.
Important!
The glycemic index of dark chocolate is 25-40 units.
The treat contains vitamins:
- A;
- beta-carotene;
- E;
- TO;
- AT 2;
- AT 3;
- AT 5;
- AT 12.
Dark chocolate has a high concentration of vital macro- and microelements. The dessert contains minerals:
- iron;
- calcium;
- magnesium;
- potassium;
- phosphorus;
- sodium;
- zinc;
- copper;
- selenium;
- manganese.
Dark chocolate also contains:
- tannins;
- phytonutrients;
- antioxidants;
- caffeine.
What should be the composition of dark chocolate according to GOST?
The basis of the composition of high-quality dark chocolate according to GOST 31721-2012 is:
- grated cocoa;
- cocoa butter (at least 20%);
- sugar.
The treat may also include:
- additions: nuts, peanuts, candied fruits, dried fruits, waffles, coconut flakes;
- filling: yogurt, jam, preserves, caramel;
- aromatic additives: coffee, cognac, ethyl alcohol, pepper, vanilla;
- thickeners and stabilizers: soy lecithin.
Instead of sugar, sweeteners can be added to chocolate:
- erythritol;
- stevia;
- maltitol
Allowance of chocolate per day
There are no officially established “doses” for consuming dark chocolate. However, to avoid the negative effects described above, it is enough to eat a few pieces.
Chocolate should not be substituted for other meals. Remember that your diet should consist of complete animal protein, healthy fats found in whole dairy products, red fish, butter, coconut oil, olive oil, nuts and avocados, and a moderate amount of carbohydrates.
What are the benefits and harms for the human body?
Useful properties of dessert:
- improves mood, promotes a feeling of joy;
- provides prevention of cardiovascular diseases, anemia and diabetes;
- strengthens joints;
- increases stress resistance;
- improves blood counts;
- increases the level of hemoglobin in the blood;
- strengthens gums;
- stabilizes blood pressure;
- gives a feeling of satiety.
If consumed in excess, dark chocolate can cause:
- increased blood pressure and pulse;
- nausea;
- vomiting;
- flatulence.
For men
Benefits of the product for men:
- stabilizes blood cholesterol levels;
- increases the body's endurance;
- helps to quickly recover after intense physical activity;
- strengthens muscles.
Attention!
When men overeat dark chocolate, the likelihood of prostate pathologies increases.
For women
Useful properties of treats for women:
- improves the condition of nails and hair;
- slows down the aging process;
- helps to establish hormonal balance;
- reduces the intensity of PMS symptoms;
- increases sexual desire and libido;
- speeds up metabolism;
- reduces headaches.
Although dark chocolate is very healthy for women, it is still a high-calorie dessert. Excessive consumption of treats increases the overall energy value of the diet, which leads to excess weight gain and metabolic disorders.
The product in large quantities can also cause the formation of pimples and blackheads on the face.
When breastfeeding
Dark chocolate reduces hair loss in a young mother during the postpartum period, improves her mood, and reduces the likelihood of depression. The product also has a beneficial effect on the quality of breast milk. A young mother should eat chocolate in small quantities, as the product can cause colic in the baby.
During pregnancy
Dark chocolate contains a number of vitamins and minerals and promotes the proper development of the fetus in the early stages of pregnancy. Subject to the norms of consumption and in the absence of contraindications, dark chocolate does not pose a threat to the health of the expectant mother and child. When a pregnant woman overeats a product, her blood pressure increases, which negatively affects the baby’s well-being.
For children
Benefits for children and teenagers:
- stimulates brain function, helps to absorb information faster;
- fights fatigue during mental stress;
- minimizes the risk of developing caries;
- reduces sore throat and other symptoms of colds;
- strengthens the immune system.
You should not give children too much chocolate : the product in large quantities can cause hyperactivity, insomnia and allergies in a child.
Side effects and contraindications
The unconditional benefits for many body systems are not without risks and harm in other areas of health.
- The product contains caffeine. Symptoms of caffeine overdose include nervousness, frequent urination, insomnia, and rapid heartbeat.
- Expectant mothers (both pregnant and those wishing to conceive) should avoid daily chocolate treats.
- Some varieties contain dairy products. People who are allergic to them or intolerant to casein should read labels carefully. Please note that bitters and dairy bars are often produced on the same equipment. The risk of allergies remains even if milk is not on the ingredient list.
- A common delicacy is the natural emulsifier lecithin. It is most often obtained from soybeans. If you are allergic to soy, do not indulge in chocolate with the food additive E322 (soy lecithin).
- It has been proven that the hypotensive effect of a diet with dark chocolate is especially pronounced in diabetes mellitus. However, if sugar is used as a sweetener, then the valuable properties are overshadowed by the harm. For diabetics, purchase products with or without sweeteners.
- Be aware of the high calorie content of dark chocolate and the abundance of fat. For those watching their figure, an evening walk of at least 40 minutes or a bike ride is a necessary continuation of the daily chocolate snack.
- Important! Do not give delicacy (especially bitter) to cats and dogs! It is poisonous to pets, even to the point of death.
Some people say that chocolate is “addictive” and even compare it to a drug. Alas, science does not confirm such reviews.
Which type of product is healthier?
To decide which type of treat is healthier, you should pay attention to the chemical composition of different types of chocolate.
| White | Lactic | Dark | Bitter | |
| Average calorie content per 100 g | 540 | 540 | 550 kcal | 600 kcal |
| Content of cocoa products % | >20 | >25 | >40 | >55 |
| Fats, % | 32,1 | 29,7 | 31,28 | 42 |
| Sugar, % | 59 | 51,5 | 47,9 | 24 |
| Vitamin content per 100 g of product, mg | ||||
| Vitamin A | 0,009 | 0,059 | 0,002 | 0,002 |
| Beta carotene | – | – | 0,026 | 0,019 |
| Vitamin E | 1 | 0,5 | 0,5 | 0,6 |
| Vitamin K | 0,0091 | 0,0057 | 0,0081 | 0,0073 |
| Vitamin C | 0,5 | – | – | – |
| Vitamin B1 | 0,1 | 0,1 | – | – |
| Vitamin B2 | 0,3 | 0,3 | 0,1 | 0,1 |
| Vitamin B3 | 0,7 | 0,4 | 0,7 | 1,1 |
| Vitamin B4 | 29,5 | 46,1 | – | |
| Vitamin B5 | 0,6 | 0,5 | 0,3 | 0,4 |
| Vitamin B6 | 0,1 | – | – | – |
| Vitamin B9 | 0,007 | 0,012 | – | – |
| Vitamin B12 | 0,0006 | 0,0008 | 0,0002 | 0,0003 |
| Mineral content per 100 g of product, mg | ||||
| calcium | 199 | 189 | 56 | 73 |
| iron | 0,2 | 2,4 | 8 | 11,9 |
| magnesium | 12 | 63 | 146 | 228 |
| phosphorus | 176 | 208 | 206 | 308 |
| potassium | 286 | 372 | 559 | 715 |
| sodium | 90 | 79 | 24 | 20 |
| zinc | 0,7 | 2,3 | 2 | 3,3 |
| copper | 0,1 | 0,5 | 1 | 1,8 |
| manganese | – | 0,5 | 1,4 | 1,9 |
| selenium | 0,00045 | 0,0005 | 0,0003 | 0,0068 |
Despite the fact that dark and bitter types of dessert contain the maximum amount of calories and fat , they are recognized as the most beneficial for human health.
The increased calorie content of these types of chocolate is explained by the fact that cocoa products have a higher energy value than sugar or milk powder. The high fat content of dark and bitter chocolate indicates a significant content of valuable cocoa butter.
Unlike other types of treats, dark and black types of chocolate contain a minimal amount of sugar and carbohydrates.
At the same time, high cocoa content bars are a valuable source of minerals, including:
- gland;
- magnesium;
- porcelain;
- copper;
- manganese
Geography and interesting facts
The most important ingredient for the production of the hero of the review is cocoa beans. Their homeland is South America. For the Indians, they also served as money, and the surrounding pulp was used to brew a kind of beer.
Every year, approximately 3 million tons of valuable raw materials are grown on the planet. Up to 70% of this amount falls on the backward countries of West Africa.
When cultivating cocoa, child and even slave labor is often used. Therefore, some manufacturers specifically label tiles about the “ethical” manufacturing method.
Selection rules
To buy a quality treat, you need to study the label in detail:
- The front of the wrapper should say “dark chocolate” and indicate the percentage of cocoa solids. If the packaging says “chocolate dessert”, “chocolate bar” - this product has nothing to do with real dark chocolate.
- The content of cocoa products in chocolate should not be less than 40%.
- The back of the label indicates the standard according to which the confectionery product was produced. Real chocolate is made according to GOST, but if the package says TU, you shouldn’t buy such a dessert.
- The composition should list cocoa products first, and only then sugar. It is not allowed to contain codes with the letter E and numbers, as well as dairy products, preservatives, synthetic flavors, flour and thickeners other than lecithin.
- The shelf life of high-quality tiles does not exceed 12 months.
The wrapper should not have paint or glue drips, as well as foreign odors, all inscriptions should be made clearly and without grammatical errors, the printing should be clear and bright. If the product is packaged carelessly, traces of glue are visible on the label, and the quality of the wrapper is questionable, you should refuse the purchase, since with a high degree of probability this product is counterfeit.
Attention!
You should not blindly trust the packaging; the purchased dessert must be carefully inspected. The tile must have a smooth glossy surface without visible defects.
The so-called “greying” of the surface of the bar is not typical for high-quality chocolate; such a dessert does not comply with GOST.
The structure of the chocolate should be uniform, and the filling should be distributed evenly throughout the entire volume of the bar. Good dark chocolate has a rich, pleasant aroma and taste of cocoa. If the tile is too sweet or has an off-flavor, the product is of poor quality.
