Dark chocolate benefits: what the evidence supports, and what is marketing

Dark chocolate contains cacao, which provides fibre, minerals and natural compounds such as flavanols and theobromine, so it can be part of a balanced diet. It is also energy dense, and most of the dramatic claims you see online go well beyond the evidence.

What cacao brings

• Dietary fibre: the 62% AORAH bar lists 6.4 g per 50 g
• Minerals: cacao contains magnesium, iron and copper among others
• Theobromine: a mild natural stimulant, with a small amount of caffeine
• Flavanols: naturally occurring plant compounds

The flavanol story, carefully

The European Food Safety Authority concluded that cocoa flavanols help maintain normal blood flow, at 200 mg a day, which could come from about 10 g of high flavanol dark chocolate. The authorisation was tied to specific products and conditions: see the coverage of the EU decision. Ordinary bars, including ours, do not state flavanol content, so we make no such claim.

Claims that go too far

Some vendors claim dairy free dark chocolate regulates blood sugar or treats specific conditions. Those claims are weakly supported. Chocolate is not a medicine, a supplement or a meal replacement.

Portion is the point

A small portion eaten slowly is the sensible way to enjoy dark chocolate. If you have a health condition, follow your doctor or dietitian's advice. For a comparison of choices, see our guide to healthy chocolate and the chocolate facts.

Treat it as a pleasure with good ingredients, not a prescription.