Consuming chocolate may help lower your risk for diabetes and inflammation while improving your

cognitive function and mood, according to an article published in "Antioxidants and Redox
Signaling" in November 2011. Chocolate also provides high amounts of calories, fat and sugar,
however, so you should consume it only in moderation.
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Calories
Chocolate is relatively energy dense, meaning that just a small amount provides a high number of
calories. An ounce of dark chocolate contains 170 calories, and an ounce of milk chocolate contains
153 calories. An ounce is just slightly more than 2 tablespoons of chocolate chips, about two-thirds of
a regular-sized chocolate bar or one-third of a large bar, so you may find that you can easily consume
more than one serving of chocolate and eat more calories than you intend.

Fat
Chocolate also contains relatively high amounts of fat. Dark chocolate contains 12 grams of fat per
ounce, including 7 grams of unhealthy saturated fat. This amount is 7 percent of the daily value for
fat and 35 percent of the DV for saturated fat if you consume 2,000 calories per day. Milk chocolate
contains 8.5 grams of fat per ounce, including 5.3 grams of saturated fat. Fat contains more calories
per gram than protein or carbohydrates, so if you consume too much fat you may have difficulty
staying within your daily calorie limit. Moreover, excessive saturated fat consumption increases your
risk for Type 2 diabetes and heart disease.

Sugar
Sugar provides calories without providing any essential nutrients. Women should consume no more
than 25 grams of added sugar per day and men no more than 37.5 grams, according to the American
Heart Association. Added sugars are sugars and syrups that are added during the processing and
preparation of foods and beverages. Each ounce of dark chocolate contains 6.8 grams of sugar, and
an ounce of milk chocolate provides 14.7 grams.

Considerations
Although milk chocolate may be a bit lower in calories and fat than dark chocolate, it is higher in
sugar and lower in the health-protecting flavonoids that chocolate provides. Flavonoids are
antioxidants that protect cells from damage caused by metabolic byproducts called free radicals. Opt
for about an ounce of dark chocolate a couple of of times each week, and eat it in place of other, less
healthy snacks rather than adding it to the treats you already consume each day. Eating chocolate
occasionally in small amounts will help you maximize the benefits of eating chocolate while
minimizing the risks.

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References

Antioxidants and Redox Signaling: Cocoa and Chocolate in Human Health and Disease
USDA Nutrient Data Laboratory: Chocolate, Dark, 70-85% Cacao Solids
USDA Nutrient Data Laboratory: Candies, Milk Chocolate
MayoClinic.com: Healthy Diet: Do You Follow Dietary Guidelines?
AARP: Go Over to the Dark Side. Of Chocolate, That Is
Food and Drug Administration: Calculate the Percent Daily Value for the Appropriate
Nutrients