How much dark chocolate per day should you eat?

For many people, dark chocolate is irresistible. The good news is you can indulge in this delicacy without much restriction as the body also loves it. When discussing chocolate and health benefits, we must first distinguish between the various types of chocolate: the least calorific is dark chocolate, partly because it contains a very high percentage of cocoa and, therefore, less sugar.

Uncover how many squares of dark chocolate you should eat daily, the nutritious benefits of dark chocolate and more in Venchi’s Blog.

How many grams of dark chocolate can you eat per day?

The recommended portion is 30 grams per day, in order to avoid consuming too many calories. That equals about 1-2 squares of a standard chocolate block.

Selecting the right type of chocolate for your daily treat is essential, so to maximise the benefits, it's best to opt for dark chocolate with at least 75% cocoa. In short, the darker the chocolate, the better.

Even on a diet, you don't necessarily have to give up chocolate. The important thing is to consume it in moderation and at the right times of day, checking the label and ingredients because chocolate in your diet should always be of good quality.

Is daily dark chocolate consumption healthy?

Dark chocolate is rich in flavonoids, which are highly beneficial for your heart health and improve blood flow.

Flavonoids, in particular, are natural antioxidants found in red wine, citrus fruits, tea and berries. They are critical in reducing high blood pressure and cholesterol (LDL), thereby helping to protect the arteries and prevent cardiovascular diseases such as strokes and heart attacks.

On average, a 100g bar of dark chocolate contains 50-60mg of flavonoids, whereas milk chocolate contains only 10mg and white chocolate, which contains no cocoa powder.

Dark chocolate benefits don't only come from flavonoids. Dark chocolate is also packed with other nutrients, such as vitamins and essential minerals like zinc and magnesium. It makes it a more nutritious snack than many other sweet treats.

As we have already explained, the chocolate to go for is one with a high percentage of cocoa, precisely because of the many properties and benefits of dark chocolate.

Dark chocolate and diabetes do not have to be separated. Consult with your doctor first, but under strict portion controls, diabetics can also indulge in dark chocolate, and it may even be beneficial for them. For those looking to reduce sugar intake, a no added sugar bar offers a tasty option, featuring natural sugar and ingredients, perfect for balancing health and flavour.

Too much dark chocolate: what are the risks?

Dark chocolate is a sweet delicacy that has abundant health benefits. But obviously, it's not something that can be enjoyed for breakfast, lunch and dinner. Overconsumption of dark chocolate can be unhealthy. Let's look at the different risks involved.

If you consume more than the recommended daily intake of dark chocolate in one sitting, let's say above 90g, there can be immediate consequences. Due to the high theobromine and low caffeine content in dark chocolate, you could face nausea, digestive issues and headaches.

Consistent excessive consumption of dark chocolate can cause harmful long-term effects. These can primarily be attributed to chocolate's fat and calorie content, which can cause weight gain. While dark chocolate contains lower levels of sugar in comparison to other candies, you must stick to reasonable levels. Otherwise, you could be at risk of increased blood pressure.

Final thoughts on daily dark chocolate consumption

Including dark chocolate into your daily routine can be a delightful and health-conscious choice when done in moderation. By opting for high-quality varieties with a high cocoa content, you can enjoy not only its rich flavour but also its numerous health benefits, such as improved heart health and a boost in essential minerals.

But remember: the key is balance. If you opt for a 100g bar, limit your intake to a reasonable portion of 10-20g per day to reap the advantages of eating dark chocolate without the risks of overconsumption.

Which chocolate to choose for daily consumption?

There are so many different recipes and formats to choose from. For example, the size of a Granblend chocolate (7g) is perfect for a small moment of daily pleasure: Granblend Sudamerica 80% features fine South American cocoa blends with sweet flower, honey and ripe fruit notes. Or the Montezuma Nibs, 75% chocolate with roasted cocoa beans, for a super crunchy sensation.

For those watching their sugar intake and blood sugar level, the Venchi's new no added sugar line is perfect because it uses natural ingredients with no sweeteners or artificial additives, offering a lower glycaemic option.