Chocolate Calculator

Created by Hanna Pamuła, PhD
Reviewed by Bogna Szyk and Adena Benn
Last updated: Jun 05, 2023

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:

  1. Improving blood flow and lowering blood pressure.
  2. Protecting the skin against sun-induced damage.
  3. Reducing the risk of cardiovascular diseases.
  4. Raising HDL and protecting LDL against oxidation, improving insulin sensitivity (check out our cholesterol tools: cholesterol ratio and cholesterol units calculator).
  5. 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


599 kcal

535 kcal

539 kcal

Total carbohydrate

45.8 g

59.4 g

59.2 g


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


7.8 g

7.6 g

5.9 g


2 mg

23 mg

21 mg


11.9 mg

2.4 mg

0.2 mg


228 mg

63 mg

12 mg


308 mg

208 mg

176 mg


1.9 mg

0.5 mg

0 mg


1.8 mg

0.5 mg

0.1 mg


1.16 mg

0.7 mg

0 mg

Nutrients, minerals, flavonoids per 100g

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 in losing 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!

  1. Choose the type of chocolate. Let's pick the milk one.

  2. Select the size of the bar. For example, one row of standard EU chocolate bars (20 g).

  3. Enter the quantity for which you want to display the nutritional table. Assume we want to eat two rows of chocolate.

  4. 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.

  5. If your chocolate bar is not a standard one and doesn't appear in our drop-down menu, type its weight into the Total weight box – the chocolate calculator can deal with it.

Hanna Pamuła, PhD
Chocolate type
Dark (50-70% cacao)
Bar size
Total weight
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