Locations:
Search IconSearch

Dark, Milk or White – Which Chocolate Is Best for Your Heart?

A closer look at what's inside your favorite candy

white milk and dark chocolates

Chocolate is good for blood flow, which means it’s good for your heart. But not all chocolate is created equal. We asked registered dietitian Mira Ilic, RD, LD, to give us the breakdown about which chocolate is best for your heart health.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Is chocolate good for your heart?

Ahh, the rich flavor of chocolate! It comes from the “flavonoids” in cocoa beans — which are also the reason that chocolate is so healthy for your heart. Flavonoids are antioxidants that fight cell-damaging free radicals in your body.

These flavonoids help your heart by:

  • Controlling cholesterol.
  • Lowering blood pressure.
  • Reducing your risk of blood clots.
  • Inhibiting sticky platelets.
  • Improving blood flow to your vital organs.

Dark chocolate is best for you because it’s the least processed chocolate, which means it contains the highest percentage of flavonoid-filled cocoa bean (cocoa).

Are all types of chocolate healthy?

Before you grab a chocolate candy bar or slice of chocolate cake, it’s important to understand that not all forms of chocolate contain high levels of flavanols.

Cocoa naturally has a very strong, pungent taste, which comes from the flavanols. When cocoa is processed into your favorite chocolate products, it goes through several steps to reduce this taste. The more chocolate is processed (through things like fermentation, alkalizing, roasting, etc.), the more flavanols are lost.

Dark chocolate. Also called semi-sweet chocolate, dark chocolate has at least 35% cocoa to be called dark. The remainder is cocoa butter (the natural fat of the cocoa bean), sugar, an emulsifier (what holds ingredients together) and vanilla or other flavorings. Milk may be added to soften texture.

Advertisement

Recommendations:

  • The darker the better! Eat chocolate with the highest cocoa content — 70% to 85%.
  • Plain dark chocolate provides the greatest benefit. Avoid fillings unless they are nuts or dried or fresh fruit.
  • A little goes a long way. Enjoy up to 1 oz. daily. Be sure to trim calories elsewhere to avoid weight gain.
  • Standard larger chocolate bars are around 3.5 oz. (about 100 g), so a good rule of thumb is to eat no more than ⅓ of the bar at a time.

Nutrition: 8-12 g fat, 0 trans fat per 1 oz. or 28.4 g. Provides magnesium, iron, potassium, calcium and trace amounts of vitamins.

Milk chocolate. The FDA requires that milk chocolate contain at least 10% cocoa and at least 12% dry milk solids. Like dark chocolate, the remainder is cocoa butter, sugar, an emulsifier and vanilla or other flavorings.

Recommendations:

  • Eat in limited amounts. Milk chocolate is filled with more sugar and fat than dark chocolate.
  • Read ingredients on the package to know what you’re getting. ​

Nutrition: 12+ g fat per 1 oz or 28.4 g. Provides potassium and trace amounts of vitamins.

White chocolate. A derivative of chocolate, it’s made of 20% (or more) of cocoa butter and up to 55% sugar, plus milk solids, lecithin and vanilla and other flavorings.

Recommendations: Avoid or eat in very limited amounts!

Nutrition: Not much! Mostly sugar and fat.

The bottom line

Chocolate with over 70% cocoa packs the best punch for your health, but enjoy it in small amounts: 100 g of dark chocolate has 500 calories!

Unsweetened chocolate is 100% cocoa. It’s very bitter and only eaten as part of prepared baked goods. Try using 100% cocoa powder in hot cocoa, homemade baked goods and recipes (replacing milk chocolate) or add it to a smoothie or coffee for rich flavor.

Advertisement

Learn more about our editorial process.

Related Articles

Plate of fresh kelp with seasame seeds
October 9, 2024/Nutrition
Is Kelp Good for You?

This versatile type of seaweed may help support weight loss, bone health and cancer prevention

Person in park wearing fitness apparel, drinking water from bottle, with person walking and person on bench in background
October 3, 2024/Nutrition
How Much Water You Should Drink Every Day

Consumption needs vary based on activity, weather, metabolism and other factors

Salmon over rice with veggies
October 1, 2024/Nutrition
De-Stress Eating: Foods To Help Reduce Anxiety

Give these 30+ grocery items a try to help find relief

A plate on table divided into balanced nutrition sizes, with fork and knife, and a spot on the table for dairy
September 27, 2024/Nutrition
What Exactly Is a Balanced Diet?

A typical recommended balanced diet is half fruits and veggies, a quarter protein and a quarter grains

Hand holding fork, with scrambled eggs and red peppers on plate, with cucumber slices
September 25, 2024/Cancer Care & Prevention
Cancer Patient Diet Tips and Recommendations

When you’re living with cancer, eating enough protein and a variety of colorful foods can help you keep up your strength and energy

Person standing next to over-sized plate of hummus, veggies and pita bread
September 18, 2024/Nutrition
Snack Smart: 3 Reasons Hummus Is Good for You

This Mediterranean puree may bolster your heart health, digestive function and blood sugar management

Person in kitchen holding placard with six foods containing calcium, like tofu, broccoli and almonds
September 6, 2024/Nutrition
Food for Your Bones: How To Follow the Osteoporosis Diet

Eating enough dairy, fish and leafy greens is a good way to help keep your bones strong

Person stirring glass mug of green tea with spoon
September 5, 2024/Nutrition
How Green Tea Can Benefit Your Health

Catechins (antioxidants) in green tea help fight inflammation and diabetes, while improving memory and heart health

Trending Topics

Female and friend jogging outside
How To Increase Your Metabolism for Weight Loss

Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress

stovetop with stainless steel cookware and glassware
5 Ways Forever Chemicals (PFAS) May Affect Your Health

PFAS chemicals may make life easier — but they aren’t always so easy on the human body

jar of rice water and brush, with rice scattered around table
Could Rice Water Be the Secret To Healthier Hair?

While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims

Ad