10 facts about chocolate

1. Is chocolate good for you?

Chocolate contains cocoa solids from cocoa beans. These cocoa solids are naturally high in polyphenols (in particular, flavanols), which are powerful antioxidants.

Some studies suggest that these flavanols can help reduce blood pressure and keep blood vessels healthy, improving their ability to expand and contract.

But some of these flavanols are lost during the chocolate manufacturing process, and there’s no way of knowing how much flavanols a bar contains.

While dark chocolate generally contains more flavanols than milk chocolate (and there’s none in white chocolate), most of these products are still high in sugar, saturated fat and calories.

This can lead to weight gain, which can increase the risk of heart disease.

You can get healthier sources of polyphenols, without the added sugar and fat, from green tea and fruit like berries, apples and pears.

• Discover our deep dive into the benefits of dark chocolate

2. How much sugar is in chocolate?

Chocolate can contain surprisingly large amounts of sugar. For example:

• A typical 45g milk chocolate bar contains around 25g of sugar (about 6 teaspoons).
• Just 1 chocolate-coated biscuit can contain 4g (about 1 teaspoon).

NHS guidelines say that free sugars should make up no more than 5 per cent of daily calories, which equals about 30g per day (7 teaspoons) for adults.

That means just 1 bar of chocolate can take you close, or even over, your daily recommended allowance. If you fancy something sweet, you could try berries, yoghurt with fruit, or frozen grapes.  

3. Does chocolate give you energy?

Only for a short amount of time. The sugar and small amounts of caffeine in chocolate can give you a quick energy boost.

But this can be followed by an energy dip due to changes in blood sugar levels. And, over time, frequent highs and lows of blood sugar can affect your energy levels and even your mood.

For longer-lasting energy, it’s better to choose foods that are rich in fibre and complex carbohydrates, like:

• fruit
• wholegrain toast
• handful of nuts
• unsweetened wholegrain cereal. 

4. Does chocolate lower blood pressure?

There’s some evidence that flavanols, including those found in cocoa, may help lower blood pressure slightly.

But this possible benefit is often outweighed by the high sugar and saturated fat content in most chocolate products.

It's best to choose lower fat foods that are also high in flavanols, such as berries, apples and tea.

• Learn about the best and worst foods for high blood pressure

5. Does chocolate make you fat?

Eating too much chocolate can lead to weight gain, as it’s high in calories: a typical 45g chocolate bar contains around 240 calories (kcal).

Regularly eating more calories than your body needs can lead to weight gain, which is a known risk factor for heart disease.  

6. Is chocolate addictive?

There’s no strong evidence that chocolate causes physical addiction. But it may feel that way for a few reasons:

• Sugar boosts serotonin, which is a ‘feel-good’ brain chemical.
• The smooth, melt-in-your-mouth texture feels pleasurable.
• You can associate chocolate with comfort, reward and celebration.

This combination can trigger a chocolate craving, especially if you need a boost. Ways to boost your mood that do not involve a chocolate fix can include going for a walk, calling a friend or indulging in hobbies you love.

7. What’s a portion of chocolate?

A standard 45g bar of milk chocolate is often more than a ‘sensible’ amount (240kcal, 14g fat, 8g saturated fat, 25g sugar). If you want to enjoy some chocolate, you could try:

• Sticking to a smaller portion of around 20g.
• Eating it mindfully and not too quickly.
• Viewing it as an occasional treat rather than a daily habit.
• Choosing dark chocolate (70 per cent cocoa solids or above) for more protective flavanols.

8. Is bubbly chocolate lighter?

Bubbly chocolate has similar calorie, fat and sugar content per 100g as solid chocolate. But bubbly chocolate is less dense as it contains air, so a portion can be like eating a smaller solid bar, meaning overall you’re getting less fat and sugar.

However, bubbly chocolate may come in larger bars than regular chocolate, so make sure you check the portion size.

9. Is hot chocolate healthy?

Pure cocoa powder does not contain any added sugar, but it is high in fat (20 per cent) and saturated fat (13 per cent).

Drinking chocolate (hot chocolate) powder is usually a combination of sugar (about 75 per cent) and cocoa powder (about 25 per cent).

Although you only usually need around 1 heaped tablespoon (18g) of either type of powder to make a hot chocolate, 1 serving using 200ml semi-skimmed milk will give you about:

Either way, making your hot chocolate with full-fat milk, adding extra sugar, cream, chocolate or marshmallows is going to turn your hot chocolate into a high-fat, high-sugar, high-calorie drink.

It's best to enjoy hot chocolate with lower-fat milk and no-added-sugar as an occasional treat.

10. Can I eat chocolate if I have diabetes?

If you're living with diabetes, it's fine in most cases to eat the occasional few squares of chocolate as part of a balanced diet. Do not buy special 'diabetic chocolate' – it's still high in fat and calories, and the sweeteners can cause an upset tummy.

Instead, it’s better to:

• Keep portions small.
• When you eat chocolate, have it just after a meal, as this will help slow sugar absorption.
• Remember to always follow your healthcare team’s advice.

Chocolate swaps: here's how many calories you could save

With an average 45g chocolate bar containing around 240kcal, try these swaps for a healthier, nutritious snack and see how many calories you could save:

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