Dark Chocolate Benefits

The nutritional value of chocolate comes from the cacao beans, which are rich in vitamins, minerals, and antioxidant compounds.  Many of the minerals that your body needs can be found in cocoa powder and dark chocolate in small amounts.  Iron, which carries oxygen in the hemoglobin proteins of your red blood cells, is the most predominant of these; an ounce of dark chocolate contains around 3.4mg of iron, or about 26% of your daily recommended intake.  That one ounce will also have around 65mg or 18% of your daily magnesium, 88mg or 12.6% of your daily phosphorus, and 0.9mg or 10% of your daily zinc, all important for bone strength and the function of certain enzymes.  Other minerals found in cocoa powder include calcium, potassium, and sodium.¹

The nutritional value of chocolate comes from the cacao beans, which are rich in vitamins, minerals, and antioxidant compounds.  Many of the minerals that your body needs can be found in cocoa powder and dark chocolate in small amounts.  Iron, which carries oxygen in the hemoglobin proteins of your red blood cells, is the most predominant of these; an ounce of dark chocolate contains around 3.4mg of iron, or about 26% of your daily recommended intake.  That one ounce will also have around 65mg or 18% of your daily magnesium, 88mg or 12.6% of your daily phosphorus, and 0.9mg or 10% of your daily zinc, all important for bone strength and the function of certain enzymes.  Other minerals found in cocoa powder include calcium, potassium, and sodium.¹

Cocoa beans also provide low amounts of a number of vitamins.  The most abundant vitamin in dark chocolate is vitamin B_6,which is an essential component of several enzymes that metabolize proteins, glucose, and lipids.  One ounce of 70-85% cocoa dark chocolate contains around 108μg (micrograms) of vitamin B₆or about 8% of your daily recommended intake.  Other vitamins found in cocoa powder and dark chocolate include thiamine (vitamin B₁), riboflavin (vitamin B₂), Niacin (vitamin B₃), vitamin E, and vitamin K.  A trace amount of vitamin A is also present.¹

Cocoa beans produce a number of biologically active phytochemicals - organic molecules produced by plants.  A familiar phytochemical found in cocoa powder is caffeine, a mild stimulant which can temporarily boost energy and alertness.²  In addition, cocoa contains several polyphenols, including catechins, anthocyanins, and proanthocyanidins. These can aid in the healthy function of the lining of your blood vessels.³ Among these polyphenols, flavanols are particularly beneficial as they have been shown to help lower blood pressure and facilitate platelet clotting during wound healing.⁴  Several compounds in cocoa also have antioxidant and anti-inflammatory activities.³

Our Recommendation: Ghiradelli Intense Dark Midnight Reverie (86% Cacao) which has been tested by SOW to have safe levels of cadmium and lead.

Our Recommendation: Ghiradelli Intense Dark Midnight Reverie (86% Cacao) which has been tested by SOW to have safe levels of cadmium and lead.

Our Recommendation: Ghiradelli Intense Dark Midnight Reverie (86% Cacao) which has been tested by SOW to have safe levels of cadmium and lead.

Cacao trees can take up cadmium from the environment and store it in their cacao beans.  Cadmium is a heavy metal known to cause kidney failure, bone demineralization, and cancer.  It occurs naturally in low levels but can contaminate the soil in higher concentrations from agricultural and industrial pollution.  New regulations from the European Union have set stricter limits as to what cadmium levels are safe to eat, and the state of California has the most stringent regulation at a maximum of 4.1μg cadmium per day.  A large proportion of commercial chocolate bars tested exceed this amount.^7,8

 The non-profit organization "As You Sow" has compiled a fairly comprehensive list of which chocolate brands exceed California’s safety standards for lead and cadmium, and which meet these safe levels. 

The top 5 brands are listed below, least amount of lead and cadmium, but high in Cacao:  

Montezuma Dark Chocolate Absolute Black 100% Cocoa

Chocolove Strong Dark Chocolate 70% Cocoa 

Ghiradelli Intense Dark 86% Cacao

Endangered Species Chocolate Strong + Velvety Dark Chocolate 88%  Cocoa

Trader Joe’s Pound Plus 72% Cacao Dark Chocolate

• "ppm" refers to parts per million, the concentrations of lead and/or cadmium tested in a chocolate product found in a single lab test.

• "ug/serving" refers to micrograms per serving, the amount of lead and/or cadmium in a single serving, calculated based on the serving size on the product label.