Dark chocolate
BLS 4.0 food: Dark chocolate (Bitterschokolade), code S570000 · cross-reference USDA FDC #170273
Per portion (20 g)
113 kcalenergy
1.8 gprotein
2 gfibre
8.3 gfat
6.7 gcarbohydrate
Energy-dense and high in saturated fat — used only in small amounts. The EU cocoa-flavanol claim applies only to specific high-flavanol products, not to chocolate in general. EU Commission
Verified benefits — authorised EU health claims
Dark chocolate meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.
✓ 4 µg per 100 g = 79 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the maintenance of normal bones.
✓ 4 µg per 100 g = 79 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the maintenance of normal muscle function.
✓ 4 µg per 100 g = 79 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the maintenance of normal teeth.
✓ 4 µg per 100 g = 79 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the normal function of the immune system.
✓ 4 µg per 100 g = 79 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal energy-yielding metabolism.
✓ 0.19 mg per 100 g = 17 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 37 more authorised claims
Thiamine contributes to normal psychological function.
✓ 0.19 mg per 100 g = 17 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to the normal function of the heart.
✓ 0.19 mg per 100 g = 17 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 2.6 mg per 100 g = 16 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 2.6 mg per 100 g = 16 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 2.6 mg per 100 g = 16 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 2.6 mg per 100 g = 16 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 14 µg per 100 g = 28 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 14 µg per 100 g = 28 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 14 µg per 100 g = 28 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 199 mg per 100 g = 53 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 199 mg per 100 g = 53 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 199 mg per 100 g = 53 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 199 mg per 100 g = 53 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 199 mg per 100 g = 53 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 701 mg per 100 g = 35 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 701 mg per 100 g = 35 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 277 mg per 100 g = 40 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 11.5 mg per 100 g = 82 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 11.5 mg per 100 g = 82 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 11.5 mg per 100 g = 82 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 11.5 mg per 100 g = 82 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 11.5 mg per 100 g = 82 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 3 mg per 100 g = 30 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 3 mg per 100 g = 30 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 3 mg per 100 g = 30 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 3 mg per 100 g = 30 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 3 mg per 100 g = 30 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 3 mg per 100 g = 30 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 3 mg per 100 g = 30 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 3 mg per 100 g = 30 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 3 mg per 100 g = 30 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 1.6 mg per 100 g = 161 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 1.6 mg per 100 g = 161 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 1.6 mg per 100 g = 161 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 1.6 mg per 100 g = 161 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 1.7 mg per 100 g = 84 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 1.7 mg per 100 g = 84 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
💪 Build & keep muscle🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 20 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 563 kcal | 113 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 9.1 g | 1.8 g | BLS PROT625 · Laboratory analysis | |
| Fat | 41.3 g | 8.3 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 33.7 g | 6.7 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 30 g | 6 g | BLS SUGAR · Calculated by formula | |
| starch | 3.7 g | 0.73 g | BLS STARCH · Laboratory analysis | |
| Dietary fibre | 10.1 g | 2 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 1.9 g | 0.39 g | BLS FIBSOL · Laboratory analysis | |
| Water | 1 g | 0.2 g | BLS WATER · Laboratory analysis | |
| Salt | 0.02 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 20 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 25 g | 5 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 13.2 g | 2.6 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 1.3 g | 0.27 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.13 g | 0.03 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.08 g | 0.02 g | BLS F18:3CN3 · Laboratory analysis | |
| EPA | 44 mg | 8.8 mg | BLS F20:5CN3 · Laboratory analysis | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Laboratory analysis | |
| EPA + DHA (long-chain omega-3) | 44 mg | 8.8 mg | BLS | |
| omega6 | 1.2 g | 0.24 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 1.2 g | 0.24 g | BLS F18:2CN6 · Laboratory analysis | |
| Oleic acid | 12.8 g | 2.6 g | BLS F18:1CN9 · Laboratory analysis | |
| Cholesterol | 2.3 mg | 0.46 mg | BLS CHORL · Laboratory analysis |
Vitamins
| Nutrient | per 100 g | per 20 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 3.5 µg | 0.7 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 4 µg | 0.79 µg | 79 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.47 mg | 0.09 mg | 4 % | BLS VITE · Laboratory analysis |
| Vitamin K | 8.5 µg | 1.7 µg | 11 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.19 mg | 0.04 mg | 17 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.1 mg | 0.02 mg | 7 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 2.6 mg | 0.52 mg | 16 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.18 mg | 0.04 mg | 3 % | BLS PANTAC · Laboratory analysis |
| Biotin | 14 µg | 2.8 µg | 28 % | BLS BIOT · Laboratory analysis |
| Folate | 20.5 µg | 4.1 µg | 10 % | BLS FOL · Calculated by formula |
Minerals & trace elements
| Nutrient | per 100 g | per 20 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 8 mg | 1.6 mg | BLS NA · Laboratory analysis | |
| Potassium | 701 mg | 140 mg | 35 % | BLS K · Laboratory analysis |
| Calcium | 70.3 mg | 14.1 mg | 9 % | BLS CA · Laboratory analysis |
| Magnesium | 199 mg | 39.7 mg | 53 % | BLS MG · Laboratory analysis |
| Phosphorus | 277 mg | 55.4 mg | 40 % | BLS P · Laboratory analysis |
| Iron | 11.5 mg | 2.3 mg | 82 % | BLS FE · Laboratory analysis |
| Zinc | 3 mg | 0.59 mg | 30 % | BLS ZN · Laboratory analysis |
| Iodine | 4 µg | 0.8 µg | 3 % | BLS ID · Übernommener Wert |
| Selenium | 6.8 µg | 1.4 µg | 12 % | USDA FDC 170273 |
| Copper | 1.6 mg | 0.32 mg | 161 % | BLS CU · Laboratory analysis |
| Manganese | 1.7 mg | 0.34 mg | 84 % | BLS MN · Laboratory analysis |
| fluoride | 0.06 mg | 0.01 mg | BLS FD · Laboratory analysis |
Essential amino acids
| Nutrient | per 100 g | per 20 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.13 g | 0.03 g | BLS HIS · Laboratory analysis | |
| Isoleucine | 0.26 g | 0.05 g | BLS ILE · Laboratory analysis | |
| Leucine | 0.45 g | 0.09 g | BLS LEU · Laboratory analysis | |
| Lysine | 0.36 g | 0.07 g | BLS LYS · Laboratory analysis | |
| Methionine | 0.06 g | 0.01 g | BLS MET · Laboratory analysis | |
| Phenylalanine | 0.3 g | 0.06 g | BLS PHE · Laboratory analysis | |
| Threonine | 0.33 g | 0.07 g | BLS THR · Laboratory analysis | |
| Tryptophan | 0.11 g | 0.02 g | BLS TRP · Laboratory analysis | |
| Valine | 0.42 g | 0.08 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin D — fact sheet for health professionals — NIH Office of Dietary Supplements
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.