Nutrition for Bittersweet Chocolate

Calories, Protein, Vitamins and More


image of bittersweet chocolate source

Bittersweet Chocolate Nutrition Summary

One fl of bittersweet chocolate (29 grams or 1.02 oz) contains 186 calories and 4.2 grams of protein. Bittersweet chocolate consist of 1% water, 28% carbohydrates, 14% protein, and 52% fat.

Bittersweet chocolate is an excellent source of many nutrients, including dietary fiber, calcium, iron, magnesium and potassium. It also contains significant amounts of copper, manganese, phosphorus, zinc and choline.

In one fl of bittersweet chocolate:

  • Calories: 186
  • Protein: 4.2 g
  • Sugar: 0.3 g
  • Dietary fiber: 4.8 g
  • Fat: 15.2 g, (Saturated: 9.4 g)
  • Cholesterol: 0.6 mg
  • Sodium: 7 mg


See the Bittersweet Chocolate Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Baking chocolate, unsweetened, squares.

Calories in Bittersweet Chocolate

Bittersweet chocolate has 186 calories per fl or 641 calories for every 100 grams. Most of its calories are from fat and carbohydrates.

73 percent of calories in bittersweet chocolate are from fat, 18% of calories are from carbohydrates and 9% of calories are from protein.

Calories from Carbs

About 18% the calories in bittersweet chocolate are from carbohydrates. The carbs in bittersweet chocolate are mostly in the form of dietary fiber and sugar (94% and 6%). An excellent high-fiber food, a single fl of bittersweet chocolate contains 19% of recommended daily values or 4.8 grams of dietary fiber.

  • Dietary fiber: 4.8 g
  • Sugar: 0.3 g
There is no significant amounts of starch in bittersweet chocolate.

Calories from Fat

The majority, or 73% of the calories in bittersweet chocolate are from fat. Bittersweet chocolate is high in total fat, with 15.2 grams or 24% of recommended daily values per fl. Bittersweet Chocolate is cholestrol free. Most of the fat in bittersweet chocolate are saturated and it contains a high amount of saturated fat, about 50% of recommended daily values:

  • Total fat: 15.2 g
  • Saturated fat: 9.4 g
  • Monounsaturated fat: 4.7 g
  • Polyunsaturated fat: 0.4 g
There is no significant amounts of cholestrol in bittersweet chocolate.

Omega-6 in Bittersweet Chocolate

A good source of omega-6 fatty acids, every fl of bittersweet chocolate contains a total of 0.6 grams of omega-6. In addition, a large portion of the omega-6 in bittersweet chocolate comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.16 g
  • linoleic acid: 0.42 g

Calories Similar to Bittersweet Chocolate

Some other sweets or candy with similar calories to bittersweet chocolate by weight:

Protein in Bittersweet Chocolate

An excellent source of protein, a single fl of bittersweet chocolate contains 8% of recommended daily values or 4.2 grams of protein. In addition, bittersweet chocolate contains significant amounts of all 9 essential amino acids.

  • Protein: 4.15 g
  • Tryptophan: 0.04 g
  • Threonine: 0.11 g
  • Isoleucine: 0.12 g
  • Leucine: 0.2 g
  • Lysine: 0.14 g
  • Methionine: 0.04 g
  • Phenylalanine: 0.15 g
  • Valine: 0.19 g
  • Histidine: 0.06 g

Protein Similar to Bittersweet Chocolate

Some other sweets or candy with similar amounts of protein to bittersweet chocolate by weight:

Vitamins and Minerals in Bittersweet Chocolate

An good source of many nutrients, bittersweet chocolate contains abundant amounts of calcium, iron, magnesium and potassium. In fact, a single fl of bittersweet chocolate contains 31% of recommended daily values or 94.8 mg of magnesium. Also an excellent source of iron, a single fl of bittersweet chocolate contains 28% of recommended daily values or 5 mg of iron.

Vitamins in bittersweet chocolate (1 fl):
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.4 mg
  • Vitamin e: 0.1 mg
  • Folate: 8.1 ug
  • Vitamin k: 2.8 ug
Minerals in bittersweet chocolate (1 fl):
  • Calcium: 29.3 mg
  • Potassium: 240.7 mg
  • Iron: 5 mg
  • Magnesium: 94.8 mg
  • Zinc: 2.8 mg
  • Selenium: 2.3 ug
  • Phosphorus: 116 mg
  • Copper: 0.9 mg
  • Manganese: 1.2 mg
  • Choline: 13.3 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin b6, vitamin c or vitamin b12 in bittersweet chocolate.

Similar to Bittersweet Chocolate for Magnesium

Here are some other sweets or candy with similarly abundant amounts of magnesium to bittersweet chocolate:

Flavonoids and Carotenoids in Bittersweet Chocolate [3]

Bittersweet chocolate contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one fl of bittersweet chocolate:

  • lutein + zeaxanthin: 11 ug

Bittersweet Chocolate Nutrition Chart

Bittersweet Chocolate:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Bittersweet Chocolate in Cooking

Bittersweet chocolate is in the top 10% of most popular ingredients for recipes. Most recipes call for 6 or 8 ounces of bittersweet chocolate.

Friends and Relatives of Bittersweet Chocolate

Foods commonly cooked with bittersweet chocolate: Other similar relatives:


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