Sweet and Spooky Facts about Chocolate
In honor of Halloween, let’s talk about chocolate. During the 2023 Halloween season, US consumers spent around $3.6 billion on candy! Everyone has their favorite type of candy, but chocolate tops the chart as a preferred choice with more than 60% of candy purchased being chocolate. But what kind of chocolate should you buy if you are trying to be a little healthier and want to enjoy some of those sweet treats this time of year, and beyond? You may have heard that dark chocolate is healthier than milk chocolate. This is in fact true! Here are some important considerations when purchasing and consuming dark chocolate. 
- Consume in moderation. It is important to remember that any kind of chocolate may contain high amounts of added sugar and calories!
- Choose dark chocolate with more than 70% cocoa. The higher cocoa content the higher the antioxidants and polyphenols which help keep the body health. If you aren’t a fan, try working yourself up by starting at 50% or 60% cocoa.
- Dark chocolate has less sugar than milk or white chocolate. Dark chocolate, especially over 70% cocoa, is more bitter than its counterparts and has less sugar added. Bonus, because it is more bitter you are more likely to only eat 1 or 2 squares instead of the whole bar!
- Dark chocolate contains more beneficial nutrients than milk chocolate. Dark chocolate contains zinc, magnesium, iron, phosphorus, and copper, all important nutrients for good health.
- Cocoa that has been alkalized has reduced antioxidants. Choose cocoa that has not had alkali added or has the word ‘dutch’ in it for greatest health benefits.
- Dark chocolate tends to be higher in heavy metals than milk chocolate so don’t overdo it. A 2023 Consumer Reports article found that many brands contained higher levels of lead and cadmium than were acceptable. Have no fear there is no need to swear off dark chocolate completely though! It is important to be aware of this issue and to do your research to choose high quality, safe chocolate and to consume in moderation. For more information on this topic, read Lead and Cadmium Could Be in Your Dark Chocolate in Consumer Reports 2023.
- Eating dark chocolate in moderation may result in health benefits. Studies have shown that consumption of dark chocolate has been linked to improved health outcomes, like reduce cardiovascular disease and improved brain health, primarily due to its high levels of polyphenols and antioxidants.
"All you need is love. But a little chocolate now and then doesn't hurt."- Charles M Schulz
Chelsea Reinberg, MPH, RDN, Extension Agent; Nutrition, Food Safety and Health, October 2024