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[N]extrient

Chocolate Dark 45- 59% Cacao Solids

SR Legacy·Comprehensive Reference Data

Chocolate, dark, 45- 59% cacao solids

Sweets

A 100g serving covers 114% of the daily recommended Copper, making Chocolate Dark 45- 59% Cacao Solids one of the more concentrated dietary sources of this nutrient. Fat dominates the macronutrient profile at 31.3g per 100g, with protein contributing just 4.9g. At 546 calories per 100g, Chocolate Dark 45- 59% Cacao Solids is highly concentrated in energy, typical of foods rich in fats or sugars. Sodium is modest at 24mg per 100g, well within limits for heart-healthy eating patterns. Chocolate Dark 45- 59% Cacao Solids provides 7g of dietary fiber per 100g (25% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Chocolate Dark 45- 59% Cacao Solids delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories546KCAL
Protein4.9G
Fat31.3G
Carbs61.2G
Fiber7G

Calorie Distribution

546kcal
  • Protein4%4.9 g
  • Fat52%31.3 g
  • Carbs45%61.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water0.97G
Energy546KCAL
Protein4.9G
Total lipid (fat)31.3G
Carbohydrate, by difference61.2G
Fiber, total dietary7.0G
Total Sugars47.9G
Cholesterol8.0MG
Thiamin0.03MG
Riboflavin0.05MG
Niacin0.72MG
Vitamin B-60.04MG
Vitamin B-120.23UG
Vitamin A, RAE2.0UG
Vitamin E (alpha-tocopherol)0.54MG
Vitamin K (phylloquinone)8.1UG
Calcium, Ca56.0MG
Iron, Fe8.0MG
Magnesium, Mg146MG
Phosphorus, P206MG
Potassium, K559MG
Sodium, Na24.0MG
Zinc, Zn2.0MG
Copper, Cu1.0MG
Manganese, Mn1.4MG
Selenium, Se3.0UG
Energy2283kJ
Ash1.7G
Sucrose46.3G
Glucose0G
Fructose0G
Lactose1.6G
Maltose0G
Galactose0G
Pantothenic acid0.30MG
Carotene, beta26.0UG
Carotene, alpha7.0UG
Cryptoxanthin, beta1.0UG
Vitamin A, IU50.0IU
Lycopene0UG
Lutein + zeaxanthin31.0UG
Tocopherol, beta0MG
Tocopherol, gamma6.4MG
Tocopherol, delta0.34MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0.08MG
Tocotrienol, delta0MG
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0.10UG
Fatty acids, total saturated18.5G
SFA 4:00.06G
SFA 6:00.04G
SFA 8:00.03G
SFA 10:00.09G
SFA 12:00.08G
SFA 14:00.26G
SFA 15:00.03G
SFA 16:07.6G
SFA 17:00.07G
SFA 18:09.8G
SFA 20:00.31G
SFA 22:00.05G
SFA 24:00.03G
Fatty acids, total monounsaturated9.5G
MUFA 14:10.02G
MUFA 15:10G
MUFA 16:10.11G
MUFA 16:1 c0.10G
MUFA 17:10G
MUFA 18:19.4G
MUFA 18:1 c9.3G
MUFA 20:10.02G
MUFA 22:10G
MUFA 22:1 c0G
MUFA 24:1 c0G
Fatty acids, total polyunsaturated1.1G
PUFA 18:21.00G
PUFA 18:2 n-6 c,c0.95G
PUFA 18:2 CLAs0.03G
PUFA 18:30.09G
PUFA 18:3 n-3 c,c,c (ALA)0.09G
PUFA 18:3 n-6 c,c,c0G
PUFA 18:40G
PUFA 20:2 n-6 c,c0.001G
PUFA 20:30G
PUFA 20:3 n-30G
PUFA 20:3 n-60G
PUFA 20:40.002G
PUFA 20:5 n-3 (EPA)0.001G
PUFA 22:40.003G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0.11G
Fatty acids, total trans-monoenoic0.09G
TFA 16:1 t0.01G
TFA 18:1 t0.08G
TFA 22:1 t0G
TFA 18:2 t not further defined0.02G
Fatty acids, total trans-polyenoic0.02G
Stigmasterol25.0MG
Campesterol11.0MG
Beta-sitosterol66.0MG
Caffeine43.0MG
Theobromine493MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (28.35g)1551.4g8.9g17.3g
bar (162g)8857.9g50.7g99.1g

Scaled from Chocolate Dark 45- 59% Cacao Solids's per-100g values using USDA portion data.

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Nutrient Highlights

  • Chocolate Dark 45- 59% Cacao Solids is a excellent source of Iron (45% DV) — see top foods ranked by Iron
  • Chocolate Dark 45- 59% Cacao Solids is a excellent source of Magnesium (35% DV) — see top foods ranked by Magnesium
  • Chocolate Dark 45- 59% Cacao Solids is a excellent source of Fiber (25% DV) — see top foods ranked by Fiber
  • Chocolate Dark 45- 59% Cacao Solids is a good source of Zinc (18% DV) — see top foods ranked by Zinc
  • Chocolate Dark 45- 59% Cacao Solids is a good source of Potassium (12% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 559mg of potassium per 100g, individuals on a renal diet should moderate their intake of Chocolate Dark 45- 59% Cacao Solids. See the Kidney Disease & Low-Potassium Diet guide for more.

  • Chocolate Dark 45- 59% Cacao Solids is naturally low in sodium at 24mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Chocolate Dark 45- 59% Cacao Solids provides 8.0mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 4% (#330 of 8,262)
  • Iron: top 5% (#413 of 8,262)
  • Fiber: top 7% (#578 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories546
% Daily Value*
Total Fat 31.3G40%
Cholesterol 8.0MG3%
Sodium 24.0MG1%
Total Carbohydrate 61.2G22%
Dietary Fiber 7.0G25%
Total Sugars 47.9G
Protein 4.9G10%
Vitamin D 0mcg0%
Calcium 56.0MG4%
Iron 8.0MG45%
Potassium 559MG12%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170271.

View on USDA FoodData Central →