Chocolate Calculator

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Hanna Pamuła, PhD

Hanna PamułaPhD

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Hanna (Hania) Pamuła holds a Ph.D. in Bioacoustics / Mechanical Engineering, obtained at AGH University of Science and Technology. She has participated in research work in labs in France and the UK and presented papers at several international conferences. Hania has a penchant for photography and graphic design. When not in the office, she’s probably traveling, hiking, or out in the field, watching birds and recording their calls. See full profile

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Bogna Szyk

Bogna is the chief operating officer at Omni Calculator, where she helps keep things running smoothly and ideas moving forward. With a background in civil engineering and a knack for organizing chaos, she brings structure and strategy to everything she does. After hours, you’ll likely find her dancing zouk or crafting the next twist in a D&D campaign. See full profile

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and Adena Benn

Adena Benn

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Adena Benn is a Guyanese teacher with a degree in computer science who is always reading and learning. She loves problem-solving, everything tech, and working with teenagers. She has a passion for education and is especially interested in how children learn and the teaching methods that best suit their learning styles. She grew up on a farm in Pomeroon, Guyana, where she worked alongside her parents and siblings. As such, she is just as comfortable growing plants as teaching in the classroom. In her early life, she also gained expertise as a seamstress, which she learned from her mother. By grade 9, she had already acquired her dressmaker's certificate. Today she uses her skills to design many items for her family. In her free time, Adena loves to read, take long walks, write children’s stories and poetry, travel, or spend time with her family. See full profile

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Have you ever heard about the health benefits of dark chocolate? We are sure you have. Now, thanks to our chocolate calculator, you can quickly calculate what's the content of minerals, calories, fats, or sugar in white, milk, and dark chocolate. Select the chocolate type, enter the chocolate size — a bar, square, cup, or any other amount you like — and have a look at all those satisfying values.

Eating chocolate is beneficial for your health (of course, in reasonable amounts), especially if you choose dark chocolate with high cocoa solid content instead of a cake with chocolate chips.

Health benefits of dark chocolate

There are many pieces of research available on the health benefits of dark chocolate. The most often described elements are the phytochemicals called flavonoids. Cocoa beans are a great source of flavonoids, which have antioxidant abilities. One research study by Brazilian scientists found that high-quality dark chocolate can have four times more flavonoids than red wine, which is well-known for its antioxidant abilities.

The flavonoids have many health benefits, such as:

Improving blood flow and lowering blood pressure.
Protecting the skin against sun-induced damage.
Reducing the risk of cardiovascular diseases.
Raising HDL and protecting LDL against oxidation, improving insulin sensitivity (check out our cholesterol tools: cholesterol ratio and cholesterol units calculator).
Enhancing brain functions.

Dark chocolate is also a great source of nutrients - in 100 grams, you can find:

11.9 mg of iron, which is 66.1% of Daily Values(% DV) recommended by FDA
228 mg of magnesium (54.3% DV)
308 mg of phosphorus (24.6% DV)
1.9 mg of manganese (82.6% DV)
1.8 mg of copper (90% DV)
and substantial amounts of selenium, potassium, phosphorus and zinc.

Eating one bar of chocolate per day is rather rare, so if you want to check how much nutrients you can get from one row or square, use our chocolate calculator.

Milk, white and dark chocolate – nutrition facts

If you want to compare the three basic types of chocolate, you will notice that dark chocolate has the highest nutritional value:

Nutrients, minerals, flavonoids per 100g	Dark chocolate	Milk chocolate	White chocolate
Calories	599 kcal	535 kcal	539 kcal
Total carbohydrate	45.8 g	59.4 g	59.2 g
Sugars	24 g	51.5 g	59 g
Dietary fiber	10.9 g	0.034 g	0.2 g
Total fat	42.7 g	29.7 g	32.1 g
Saturated fat	24.5 g	18.5 g	19.4 g
Protein	7.8 g	7.6 g	5.9 g
Cholestero	2 mg	23 mg	21 mg
Iron	11.9 mg	2.4 mg	0.2 mg
Magnesium	228 mg	63 mg	12 mg
Phosphorus	308 mg	208 mg	176 mg
Manganese	1.9 mg	0.5 mg	0 mg
Copper	1.8 mg	0.5 mg	0.1 mg
Flavonoids	1.16 mg	0.7 mg	0 mg

The Health benefits of dark chocolate are undeniable, especially considering it is an excellent natural source of iron and magnesium and lowers the risk of cardiovascular disease. It doesn't mean that you should eat bars of dark chocolate every day from now on. The balance is essential — you need to remember that advantages must be considered against the calories, saturated fat, and sugar you’ll get from the chocolate.

By the way, have you seen our calories burned calculator? It can help you lose those calories you gained after reading about the health benefits of dark chocolate!

How can I use the chocolate calculator?

It's straightforward. Give it a try!

Choose the type of chocolate. Let's pick the milk one.
Select the size of the bar. For example, one row of standard EU chocolate bars (20 g).
Enter the quantity for which you want to display the nutritional table. Assume we want to eat two rows of chocolate.
Total weight and two tables will appear below! Now you know that 40 grams of milk chocolate contain 214 kcal, more than 18% of total daily fat and 10% of recommended copper intake per day.

If your chocolate bar is not a standard one, you may select the last dropdown option for the bar size to enter the weight of your chocolate bar. You can also directly type the total weight of the chocolate you desire to eat into the Total weight box — the chocolate calculator can handle it.