Per portion: 109 kcal
Protein: 0.98 g
Carbs: 12.23 g
Fat: 6.26 g
Fibre: 1.4 g

Your portion

109kcal · 457 kJ

Protein: 0.98 g
Carbs: 12.23 g
Fat: 6.26 g

Dark chocolate with 45-59% cacao is a dense, energy-rich treat: a 20-gram portion (about two squares) delivers 109 calories, mostly from 6.3 grams of fat and 12.2 grams of carbohydrates, with nearly 10 grams of that as sugars. Its standout feature is minerals—that same portion covers your full daily copper needs, over half your iron, and roughly a third of your magnesium, alongside notable manganese and phosphorus.

A normal two-square serving works well as an afternoon pick-me-up or a small dessert after dinner, satisfying a sweet craving without derailing the day. Because it is calorie-dense and high in saturated fat, it is best enjoyed in measured amounts rather than eaten freely from the bar. Pair it with a handful of nuts or a piece of fruit to add protein and volume, making the snack more filling while keeping the portion honest.

Nutrition claims, per 100 g:

High Copper · 103% High Manganese · 71% High Iron · 57% High Magnesium · 39% Source Phosphorus · 29% Source Potassium · 28% Source Zinc · 20% High fibre High in sugars · 47.9 g/100 g High in saturates · 18.519 g/100 g

Full nutrition

Nutrition

per 2 squares (20 g)

Energy	109 kcal	5.5%
Energy	457 kJ	5.4%
Protein	0.98 g	2.0%
Carbohydrates	12.23 g	4.7%
of which sugars	9.58 g	10.6%
Fibre	1.4 g	5.6%
Fat	6.26 g	8.9%
of which saturates	3.7 g	18.5%
Monounsaturated	1.91 g
Polyunsaturated	0.22 g
Trans fat	0.02 g
Cholesterol	1.6 mg
Water	0.19 g
Ash	0.34 g

Sugar breakdown

Sucrose 9.25 g

Glucose 0.0 g

Fructose 0.0 g

Lactose 0.33 g

Maltose 0.0 g

Galactose 0.0 g

Minerals

Potassium 111.8 mg 5.6%

Calcium 11.2 mg 1.4%

Magnesium 29.2 mg 7.8%

Phosphorus 41.2 mg 5.9%

Sodium 4.8 mg

Iron 1.6 mg 11.4%

Zinc 0.4 mg 4.0%

Copper 0.21 mg 21.0%

Manganese 0.28 mg 14.0%

Selenium 0.6 µg 1.1%

Vitamins

Vitamin A (RAE) 0.4 µg 0.1%

Vitamin E 0.11 mg 0.9%

Vitamin K 1.62 µg 2.2%

Thiamin (B1) 0.01 mg 0.9%

Riboflavin (B2) 0.01 mg 0.7%

Niacin (B3) 0.14 mg 0.9%

Pantothenic acid (B5) 0.06 mg 1.0%

Vitamin B6 0.01 mg 0.7%

Vitamin B12 0.05 µg 2.0%

Beta-carotene 5.2 µg

Fatty acids

Omega-3 (ALA) 0.02 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 0.19 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 360 other foods in “Sweets”, per 100 g. The mark is this food; the faint line is the category median.

Energy 546.0 · higher than 95%

Protein 4.88 · higher than 73%

Fibre 7.0 · higher than 94%

Common portions

oz — 28 g (155 kcal)
bar — 162 g (885 kcal)

Sources

USDA FoodData Central — Chocolate, dark, 45- 59% cacao solids — Nutrition values for Chocolate, dark, 45- 59% cacao solids.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Dark Chocolate