Is Chocolate Good for You? Benefits of Dark Chocolate

There are often mixed messages about the health benefits of chocolate. Some research suggests that chocolate might help protect against certain health conditions, like heart disease. But other research has pointed to the fact that chocolate might actually be harmful to your health.

“We all have different ‘soul foods’ or ‘comfort foods’ that give our lives joy and make our taste buds happy,” said Julie Lanford, MPH, RD, CSO, LDN, a registered dietitian and board-certified specialist in oncology nutrition.

As you make a place in your diet for the comforting taste of chocolate, it can be helpful to know the risks and benefits of eating it. So, is chocolate good for you? Or is chocolate bad for you? Here’s what to know.

Benefits of chocolate

Chocolate is made from cacao beans. Cacao beans contain a type of plant nutrient called “flavonoids.” Flavonoids are also found in other foods like fruits and vegetables. Flavonoids are antioxidants, which means they can help prevent damage to cells. They can also help fight inflammation and possibly protect against cancer.

There are different types of flavonoids. “Flavanols” are the specific type found in cacao beans. Flavanols have been linked with possible health benefits, including decreased risk of heart disease. And research has suggested that chocolate itself may have another benefit: making you happier.

“Some studies suggest that eating chocolate can help improve a negative mood, though it’s not entirely clear why. It could be the delicious taste and creamy texture, or it might be the phytochemicals in chocolate doing the work,” said Heather Greenlee, ND, PhD, an American Society of Clinical Oncology (ASCO) expert, professor of the Cancer Prevention Program at Fred Hutch Cancer Center, and director of Fred Hutch’s Cook for Your Life program.

Does eating chocolate come with risks?

The risks of eating chocolate depend on what type you’re having. When many people think of chocolate, they think of candy bars. But most chocolate candy bars are not 100% chocolate. This is because unsweetened chocolate has a very bitter taste. “Most chocolate has been processed with sugar and cocoa butter to make it taste good,” said Dr. Greenlee. Eating too many processed foods can lead to conditions like heart disease, diabetes, obesity, and cancer.

However, these risks can also vary based on whether the chocolate is milk chocolate or dark chocolate. Dark chocolate has more flavanols, which means it may pose fewer health risks. Experts encourage eating dark chocolate with 70% or greater cocoa content, because it includes more cocoa flavanols, less sugar, and less fat than milk chocolate varieties do, Dr. Greenlee said.

Chocolate and cancer risk

Research has not shown a definite link between chocolate and cancer risk. However, since chocolate contains flavonoids, there is reason to believe it could help protect against cancer. “Eating lots of plant nutrients like flavonoids from food forms, rather than consuming it in pill, powder, or juice form, helps the body to function at its best, which can reduce the risk for cancer and other health challenges,” Lanford said.

On the other hand, some research suggests that chocolate could potentially increase cancer risk. For example, a 2022 report from Consumer Reports found that heavy metals known to cause cancer were found in 28 different popular dark chocolate bars. “It is important to note that chocolate is not the only food to have higher-than-recommended levels of heavy metals,” said Dr. Greenlee. “This is yet another reason why eating a varied diet is so important.”

Dr. Greenlee also noted that it’s important to look at foods like chocolate in the context of your overall diet. Processed foods generally have several additives and tend to be higher in fat, added sugar, and sodium. “Many chocolate candies and treats qualify as ultra-processed foods,” she said. “Research is emerging around ultra-processed foods that indicates the more of these foods you eat, the more at risk you are for chronic health conditions, including cancer.”

One reason is because regularly eating ultra-processed foods can lead to taking in too many calories resulting in weight gain. Having excess body weight is clearly linked to an overall increased risk of cancer. 

How much chocolate should you eat?

The American Cancer Society (ACS) Guideline for Diet and Physical Activity for Cancer Prevention supports the U.S. Dietary Guideline for limiting the intake of added sugars to less than 10% of your daily calories. For example, if you follow a 2,000-calorie diet, you should eat no more than 200 calories of added sugars per day. This includes chocolate products. ACS recommends individuals choose a healthy eating pattern that limits or does not include highly processed foods or sugar-sweetened beverages.

If you choose to eat chocolate, pay attention to what’s in it. Look for chocolate that hasn’t been heavily processed. “Healthier chocolate choices will have limited ingredients lists and higher concentrations of cocoa,” said Dr. Greenlee. “For example, a good quality chocolate bar will only contain cocoa beans, sugar, and cocoa butter. Long ingredient lists are always a clear sign that the food is highly processed.”

And keep in mind that chocolate can still have a place in an overall healthy diet. “If we focus on providing our bodies with the foods that we need to function at our best — fruits, veggies, whole grains, beans, nuts, seeds, and protein — and we pay attention to when we’re hungry or full and what our taste buds are desiring, then the amount of sweets will fall into balance,” Lanford said.

Dr. Greenlee is an ASCO member.