Healthiest Dark Chocolate

Cocoa butter is predominately made of triglycerides, a large proportion of which are saturated fats.  Externally, it provides nourishment and moisture protection for skin, so it is included in many topical skin care products.  However, its health benefits are limited to the surface.  For a while, some health researchers thought that eating cocoa butter could help lower cholesterol.  This theory has since been shown to be unfounded.  Fortunately, cocoa butter does not seem to raise cholesterol levels either.^2,3  About a third of the lipid content of cocoa butter is stearic acid, which is thought to reduce the buildup of plaque in your arteries.⁴

Cocoa beans contain a variety of different vitamins, minerals, and other beneficial compounds, which are retained in the solids used in chocolate.  These solids contain a significant amount of iron, moderate amounts of magnesium, and small amounts of zinc, calcium, and potassium.  They also contain low amounts of B vitamins, and vitamins A, E, and K.⁵  You can also find a number of phytochemicals, or plant-made compounds with biological activities, in cocoa beans.  These phytochemicals include flavanols and polyphenols with antioxidant, anti-inflammatory, and other healthful properties.  A well-known example is caffeine, which boosts energy and mental alertness.⁶

With the highest cocoa content, dark chocolate is the best choice for getting the health benefits of cocoa beans.  Indeed, by eating moderate amounts of dark chocolate daily, you can lower your blood pressure by two or three points, reduce your stress levels, and possibly even reduce your blood lipids like cholesterol and triglycerides.  Its antioxidant and anti-inflammatory properties can help protect your cells from damage.^7,8

Dark chocolate still has a relatively high amount of saturated fat and sugar, so should still be treated as a snack food.  Milk and white chocolates have higher amounts of fats and sugars with lower beneficial cocoa solids.  For the greatest benefits without the unhealthy additives, you can buy pure cocoa powder from the store, often sold in the baking section.  You can add cocoa powder to other foods to add flavor, or mix your own chocolate items where you can control the fat and sugar added.

Cadmium is a heavy metal that occurs naturally in the soil, or can appear in the environment from industrial or agricultural contamination.  Cacao trees can absorb it and store it in cocoa beans.  When eaten, it can accumulate in our bodies for many years, and it is known to cause kidney failure, bone demineralization, and cancer.  A large proportion of commercial chocolate bars tested exceed the maximum amount recommended by the European Union and other health regulatory agencies.^9,10

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.

As You Sow has conducted independent laboratory testing and found that 96 of the 127 chocolate products tested contain lead and/or cadmium above California’s MADLs, including Trader Joe’s, Hershey’s, Mondelēz, Lindt, Whole Foods, Kroger, Godiva, See’s Candies, Mars, Theo Chocolate, Equal Exchange, Ghirardelli, and Chocolove. Note that the specific Ghiradelli chocolate shown here has passed as safe.

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