Dark chocolate generally offers more health benefits than milk chocolate, with higher fibre and polyphenol content and lower sugar levels. However, the specific ingredients in each product determine its nutritional value, so label-checking is essential.
What is chocolate made from?
Chocolate, whether dark or milk, is primarily made from three core ingredients: cocoa mass (the pure cocoa beans ground into a paste), cocoa butter (the plant-based fat extracted from the cocoa bean), and sugar. The distinction between dark and milk chocolate lies in the varying combinations of these ingredients.
Dark chocolate contains a higher percentage of cocoa mass, typically ranging from 50% to 100%. Generally speaking, the higher the percentage, the less room there is for sugar and additional ingredients. For example, Lindt's 85% cocoa dark chocolate bar ingredients list is cocoa mass, fat-reduced cocoa, cocoa butter, demerara sugar and vanilla.
Milk chocolate typically contains higher sugar levels and a longer list of ingredients. For instance, Cadbury Dairy Milk's ingredients are listed as follows: milk, sugar, cocoa butter, cocoa mass, vegetable fats (palm, shea), emulsifiers (E442, E476), flavourings. As is evident, sugar features more prominently than cocoa in Dairy Milk, whereas the reverse applies to the Lindt bar. Dairy Milk also includes emulsifiers and flavourings.
Do milk and dark chocolate taste different?
There's a significant taste distinction between dark chocolate and milk chocolate. Dark chocolate delivers a more intense and bitter flavour profile, while milk chocolate offers greater sweetness.
Is dark chocolate good for you?
Dark chocolate offers proven health benefits that may help lower your risk of serious conditions including heart disease, dementia and cancer. It ranks among the finest sources of antioxidants, can assist in reducing cholesterol levels, improving blood circulation and cognitive function, and provides a valuable source of fibre and beneficial fats.
Renowned scientist Tim Spector, a professor at King's College London and co-founder of the science and nutrition firm Zoe, said: "Cocoa is a rich source of polyphenols such as flavanols which act as rocket fuel for your gut microbes, enhancing the growth of beneficial gut bacteria and reducing the number of pathogenic or bad bacteria. One study found the total polyphenol content of cocoa powder exceeds that of so-called 'superfoods' açai, blueberries and pomegranate."
Spector added: "One thing that always surprises people is how much fibre is in chocolate too, around 7–12g in 100g of 70% cocoa dark chocolate which increases with the cocoa percentage. The 85% Lindt bar... contains 15g of fibre per 100g bar or 6g per 40g serving. These are significant levels."
He advised: "Some chocolate bars will contain emulsifiers so it's best to check the label and choose the highest percentage you can enjoy to minimise the sugar content and maximise the polyphenol and fibre content."
Is dark chocolate good for weight loss?
There is no straightforward answer to this question. Foods rich in fibre, such as high-percentage dark chocolate, help keep hunger at bay for longer periods. Dark chocolate also tends to contain lower levels of sugar compared to milk chocolate. One study found "increased consumption of dark, but not milk, chocolate was associated with lower risk of type 2 diabetes". However, it is also high in calories and fat.
Is milk chocolate bad for you?
This is equally difficult to answer simply. Few foods cause harm when eaten in moderation. It is worth noting the considerable sugar content found in most widely-available milk chocolate bars. It is also worth considering the range of additional ingredients present in milk chocolate, along with many other ultra-processed foods, which appear to be of increasing concern amongst scientists.
Many suggest that while conclusive proof of the damage caused by UPFs remains elusive, there is considerable suspicion that they are contributing to obesity and other long-term illnesses. Professor Carlos Monteiro of the University of Sao Paolo in Brazil, who specialises in nutrition-related health problems and compiled what has been called "[possibly] the most important scientific paper published this century", said UPFs were the single leading cause of soaring obesity levels.
What are polyphenols?
Polyphenols are plant-based compounds thought to deliver significant health benefits, including anti-inflammatory and anti-ageing properties, alongside favourable effects on gut and brain health. The richest sources of polyphenols include fruits, vegetables, grains, nuts, tea, coffee and cocoa.
What is an emulsifier?
Emulsifiers are food additives that manufacturers incorporate into countless food products to help blend ingredients that wouldn't ordinarily combine, or to achieve a smoother texture and taste. In chocolate, they are used "to help it mould and keep it from turning white if it's stored somewhere warm", according to science and nutrition firm Zoe. They can be derived from natural sources such as plants or animals, or be synthetically produced. In the UK, the Food Standards Agency (FSA) has authorised 63 emulsifiers, stabilisers, gelling agents, and thickeners. While there isn't conclusive research on their effects on human health, they represent one component of ultra-processed food that has raised concerns amongst scientists.
What is ultra-processed food?
Humans have been processing food for millennia, for instance, through the smoking or fermenting of food, or the production of cheese and yoghurt. However, ultra-processed food involves considerably more manipulation, and the introduction of chemicals and other substances to the food, which also has the consequence of making it challenging to stop eating. UPFs tend to be high in fat, salt and sugar while being low in nutrients.
Scientist, author and presenter Dr Chris van Tulleken said: "If you're wondering if something you're eating is ultra-processed, look at the ingredients list and if you see things that you wouldn't expect to find in a home kitchen, then it's probably an ultra-processed food."
