Dark Chocolate Macros: Complete Nutrition Facts & Calories

Dark chocolate is the treat that fits your macros—if you choose wisely and portion carefully. At 170 calories per ounce with genuine health benefits, dark chocolate lets you satisfy sweet cravings while actually adding nutrients to your diet.

This guide covers dark chocolate macros by cacao percentage so you can enjoy chocolate strategically.

Dark Chocolate Macros: Quick Reference

Here’s the nutrition breakdown by cacao percentage (per 1 oz/28g):

Cacao %	Calories	Protein	Carbs	Fiber	Net Carbs	Sugar	Fat
70-75%	170	2g	15g	2.5g	12.5g	9g	12g
80-85%	170	2.5g	13g	3g	10g	6g	13g
90%+	170	3g	10g	3.5g	6.5g	3g	14g
100% (unsweetened)	145	4g	7g	4g	3g	0g	15g

Key insight: Higher cacao percentage = fewer carbs and sugar, more fat, more bitter taste.

Dark Chocolate vs. Other Chocolate

Chocolate Type (1 oz)	Calories	Net Carbs	Sugar
Dark (85%)	170	10g	6g
Dark (70%)	170	12.5g	9g
Milk chocolate	153	16g	14g
White chocolate	153	17g	17g
Semi-sweet chips	140	18g	14g

Dark chocolate has the lowest sugar and most health benefits of chocolate types.

Understanding Macronutrients

Dark chocolate provides fat and carbs with moderate fiber. To understand how these fit your nutrition, learn about what macronutrients are.

How Dark Chocolate Fits Different Diets

Keto and Low-Carb

Dark chocolate can work for keto:

• 90%+ cacao: 6.5g net carbs/oz (best choice)
• 85% cacao: 10g net carbs/oz (moderate)
• 70% cacao: 12.5g net carbs/oz (occasional)

Keto strategy: 2-3 small squares of 85%+ dark chocolate = ~5g net carbs. Satisfies cravings without breaking ketosis.

Calorie Deficit / Weight Loss

Dark chocolate fits weight loss with discipline:

• Pre-portion into small amounts
• 1 oz maximum as a daily treat
• Choose higher cacao (more satisfying, less sugar)
• Let it melt slowly (extends enjoyment)

Flexible Dieting

Dark chocolate is perfect for flexible dieting—track it, enjoy it, no guilt. The key is logging every piece.

Popular Dark Chocolate Brands

Brand	Type	Calories/oz	Net Carbs
Ghirardelli 86%	Bar	180	8g
Lindt 85%	Bar	175	9g
Lily’s (stevia)	Bar	110	3g
ChocZero	Bar	100	1g
Endangered Species 88%	Bar	190	8g
Green & Black’s 85%	Bar	180	9g

Sugar-free options: Lily’s and ChocZero use stevia/erythritol for dramatically lower net carbs.

Dark Chocolate Health Benefits

Beyond macros, dark chocolate offers:

Benefit	Evidence
Antioxidants (flavanols)	Higher than blueberries per gram
Heart health	May improve blood flow
Mood boost	Contains serotonin precursors
Brain function	Flavanols support cognition
Lower blood pressure	In moderate doses

These benefits apply to 70%+ dark chocolate, not milk chocolate.

Portion Control Strategies

The Challenge

Dark chocolate is calorie-dense (170 cal/oz) and easy to overeat. A full bar can be 500-600 calories.

Solutions

• Buy individually wrapped squares
• Portion a bar into servings immediately
• Choose 85%+ (too bitter to binge)
• Set a daily limit (1 oz or less)
• Eat slowly, savor each piece

Meal Ideas with Dark Chocolate

Healthy Dessert (200 cal, 5g protein, 22g carbs, 10g fat)

• 0.5 oz dark chocolate (85%)
• 1/2 cup strawberries
• 2 tbsp whipped cream

Chocolate Protein Shake (350 cal, 35g protein, 25g carbs, 12g fat)

• 1 scoop chocolate protein
• 1 cup milk
• 0.5 oz dark chocolate melted
• Ice, blend

Trail Mix (280 cal, 8g protein, 20g carbs, 20g fat)

• 0.5 oz dark chocolate chips
• 1 oz almonds
• 1 tbsp dried cranberries

Dark Chocolate Bark (per piece ~100 cal, 2g protein, 8g carbs, 7g fat)

• Melted dark chocolate
• Topped with nuts, sea salt
• Break into portions

Calculate Your Macros

Use our macro calculator to determine your daily targets, then fit dark chocolate into your treat budget.

Buying Guide: Best Dark Chocolate

For Lowest Carbs

• 85%+ cacao bars
• Sugar-free options (Lily’s, ChocZero)
• 100% cacao baking chocolate (bitter but zero sugar)

For Best Taste

• 70-75% for balanced flavor
• 80-85% for serious chocolate lovers
• Avoid 90%+ unless you love bitter

For Best Value

• Store brand 70%+ (Trader Joe’s, Aldi)
• Costco Kirkland bars
• Bulk cocoa nibs

Common Dark Chocolate Questions

How Dark Is “Dark Chocolate”?

True dark chocolate is 70% cacao or higher. Below 70%, it’s often just “semisweet” or “bittersweet.” The higher the percentage, the darker and more bitter.

Can I Eat Dark Chocolate Every Day?

Yes, in moderation. Research supports 1-2 oz daily. For macro tracking, 0.5-1 oz daily fits most plans without issue.

Does Dark Chocolate Have Caffeine?

Yes, about 12mg per ounce (vs. 95mg in coffee). Unlikely to affect most people, but sensitive individuals should eat earlier in the day.

Why Does Higher Cacao Cost More?

Higher cacao percentage means more cocoa solids, which are expensive. Sugar is cheap. Premium chocolate also uses better beans and processing.

Is Cocoa Powder Better Than Chocolate?

For macros, unsweetened cocoa powder is lower calorie (12 cal/tbsp vs 170 cal/oz chocolate). Use in baking, smoothies, and hot cocoa for chocolate flavor with fewer calories.

Final Thoughts

Dark chocolate is the macro-friendly indulgence:

• 170 calories per ounce—meaningful but manageable
• 10g net carbs (85%)—fits low-carb in small portions
• Genuine health benefits—antioxidants, mood, heart health
• Satisfies cravings—prevents feeling deprived

Choose 70%+ cacao, portion carefully (0.5-1 oz), and dark chocolate becomes a sustainable daily treat. It’s proof that hitting your macros doesn’t mean giving up the foods you love.