Quote for March: "Any sane person loves chocolate." - Bob Greene
Nutrition Facts for Cocoa and Chocolate
There have been many studies linking cocoa and dark chocolate with health benefits. Cocoa and chocolate contain a large amount of antioxidants (flavinoids). Cocoa and dark chocolate may keep high blood pressure down and reduce the blood's ability to clot, thus the risk of stroke and heart attacks may be reduced. The darker chocolate with the most concentrated cocoa will be the most beneficial. According to an
A small square (20 g) of dark (bittersweet) chocolate every three days is the ideal dose for cardiovascular benefits. Eating more does not provide additional benefits.
The nutrition values presented below are based on review of a selection of brands. Variations outside the given ranges can be expected. Numbers are % by weight, not % of daily value.
|
Ingredient |
Cocoa - low fat |
Cocoa - high fat |
Unsweetened chocolate |
Bittersweet chocolate
|
Semisweet chocolate and baking chocolate
|
|
Fat |
10-15% |
20-25% |
45-55% |
33-45% |
20-35% |
|
Carbohydrates |
45-60% |
45-60% |
30-35% |
20-50% |
50-70% |
|
Sugars |
0-2% |
0-2% |
0-2% |
13-45% |
45-65% |
|
Dietary fibers |
20-35% |
30-35% |
15-20% |
5-8% |
3-8% |
|
Protein |
17-22% |
15-20% |
10-15% |
5-10% |
3-8% |
|
Calories per oz |
ca 60 |
ca 90 |
140-150 |
150-160 |
130-160 |
|
Calories per 100 g |
ca 200 |
ca 300 |
470-500 |
500-550 |
450-550 |
Fat
Sugar
The cacao bean contains quite a lot of carbohydrates, but most of it is starch, soluble dietary fibers, and insoluble dietary fibers. A very small proportion is simple sugars. Sugar is added during the manufacture of chocolate.
Antioxidants
Cocoa beans contain polyphenols (similar to those found in wine) with antioxidant properties which are health beneficial. These compounds are called flavonoids and include catechins, epicatechins, and procyandins. The antioxidant flavinoids are found in the nonfat portions of the cocoa bean. The flavinoids also reduce the blood's ability to clot and thus reduces the risk of stroke and heart attacks.
Theobromine
Theobromine is a very mild stimulant with a mild diuretic action (increases the production of urine). Theobromine can be toxic to animals like dogs, cats, parrots and horses.
Caffeine
Cocoa beans contains a very low amount of caffeine, much less than found in coffee, tea and cola drinks.
Phenylethylamine
Phenylethylamine is a slight antidepressant and stimulant similar to the body's own dopamine and adrenaline.
Serotonine
Cocoa and chocolate can increase the level of serotonine in the brain. Serotonine levels are often decreased in people with depression and in those experiencing PMS symptoms.
Essential minerals
Cocoa beans are rich in a number of essential minerals, including magnesium, calcium, iron, zinc, copper, potassium and manganese.
Vitamins
A, B1, B2, B3, C, E and pantothenic acid.
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