What Happens to Your Body When You Eat Chocolate Daily

If you’re a chocolate lover, you may be confused about whether eating the sweet treat does a body good or is detrimental to your health. The answer? It depends. Chocolate comes in various forms—white, milk and dark—each with its unique ingredient makeup. As a result, their nutritional profiles vary widely. 

Much of the research has been conducted on milk and dark chocolate because they contain cacao solids, which come from the cacao plant. (White chocolate doesn’t contain cacao solids; it only contains cocoa butter.) Once the solids are roasted, they are known as cocoa. Many of the purported health benefits of chocolate are related to components of cacao solids. While any kind of chocolate can fit into an overall well-rounded eating pattern, there may be specific health benefits to eating dark chocolate regularly. We’re sharing the latest research on the health effects of eating chocolate regularly and any potential risks to be aware of.

Why We Love Chocolate

Might Improve Your Heart Health 

Dark and milk chocolate contain cacao solids, parts of the cacao plant, albeit in different amounts. Cacao contains flavonoids—antioxidants found in certain foods such as tea, berries, leafy vegetables and wine. Flavonoids have various health benefits, including supporting heart health. Since dark chocolate has a higher percentage of cacao solids by volume, it’s also richer in flavonoids.

Research has highlighted some interesting potential health benefits of eating dark chocolate, especially when it comes to heart health. One study investigated whether eating dark chocolate could impact the risk of developing cardiovascular diseases (CVDs). According to the findings, regular dark chocolate consumption was linked to a 27% lower risk of developing hypertension. Additionally, it suggested a 31% lower risk of venous thromboembolism (a condition caused by blood clots).

May Reduce Menstrual Cramping 

Similar to the flavonoid content, dark chocolate is richer in magnesium than milk chocolate. A 50-gram serving of dark chocolate provides 27% of the Daily Value (DV) while the same serving of milk chocolate contains about 31 milligrams of magnesium, 7% of the DV.

Magnesium has been shown to help relax muscles, including the uterine lining. This can help ease menstrual cramps, potentially leading many menstruating individuals to crave chocolate during menstruation.

May Support Healthy Iron Levels 

Iron-deficiency, a condition that can lead to feeling fatigued, weakness and brittle nails, impacts 14% of the U.S. adult population. But for you chocolate lovers, there’s good news! Dark chocolate is an excellent source of iron—a 50-gram serving of provides 33% of the DV.

Diana Mesa, RD, LDN, CDCES, says, “Dark chocolate can be a tasty way to increase iron intake, especially for folks at risk of developing iron-deficiency anemia. For better absorption, dark chocolate can be paired with foods rich in vitamin C, like kiwis, for a sweet and nutrient-rich snack.” Unfortunately, milk chocolate only contains about 1 milligram of iron in 50 grams. So, if your iron levels are low, dark chocolate is your best bet.

May Improve Your Cognitive Function 

Packed with flavonoids, dark chocolate helps improve blood flow to the brain, which may enhance memory, focus, and overall mental performance. These powerful antioxidants also combat free radicals, which contribute to oxidative stress, which is one of the key factors linked to cognitive decline.

Beyond its physical effects, dark chocolate may elevate your mood as well. Researchers tested two types of dark chocolate—one with 85% cocoa and another with 70% cocoa—by having healthy young adults eat 30 grams a day for three weeks. Results showed that the 85% dark chocolate improved negative moods significantly compared to the group who ate no chocolate, while the 70% chocolate didn’t have the same effect.

Chocolate Nutrition Information

Dark versus milk versus white—while all are types of chocolate, the type you choose will vary in the amount of saturated fat, sugar, magnesium and iron.  Here is the nutritional breakdown of 50-gram serving of the three different types of chocolate:

Dark Chocolate (70-85% cacao):

• Calories: 299
• Total Fat: 21 g
• Saturated Fat: 12 g
• Carbohydrates: 23 g
• Sugars: 12 g
• Fiber: 6 g
• Protein: 4 g
• Magnesium: 114 mg (27% DV)
• Iron: 6 mg (33% DV)

Milk Chocolate:

• Calories: 268 kcal
• Total Fat: 15 g
• Saturated Fat: 9 g
• Carbohydrates: 30 g
• Sugars: 25 g
• Fiber: 1 g
• Protein: 4 g
• Magnesium: 31 mg (7% DV)
• Iron: 1 mg (6% DV)

White Chocolate:

• Calories: 269 kcal
• Total Fat: 16.5 g
• Saturated Fat: 10 g
• Carbohydrates: 30 g
• Sugars: 30 g
• Fiber: 0 g
• Protein: 2 g
• Magnesium: 6 mg (1% DV)
• Iron: 0 mg (0% DV)

Is Chocolate Safe for Everyone? 

While chocolate is safe for most people without an allergy to it, there are some precautions worth considering. 

May Increase Your Risk for High Cholesterol 

While there are some potential health benefits of eating chocolate, there are possible negative consequences, too. All types are relatively high in saturated fat (providing about 50% of the DV) and added sugars (especially milk and white chocolate). Overconsumption of saturated fat and added sugars is associated with high cholesterol and a higher risk of cardiovascular disease.

May Exceed Safe Heavy Metal Consumption 

While dark chocolate can have positive effects on your health, a report found that eating dark chocolate every day may contain levels of heavy metals that can be concerning for certain populations. The researchers tested 28 popular dark chocolate brands and found that 23 contained levels of lead and cadmium that may be dangerous to consume on a daily basis. Consuming these heavy metals may lead to developmental challenges, immune system suppression, and hypertension and kidney damage in adults and children. To minimize the risk of consuming excess amounts of lead and cadmium through dark chocolate, it is advised to only eat dark chocolate on occasion.

4 Ways to Enjoy Chocolate 

There are many delicious ways to incorporate chocolate into your diet in moderation:

• Pair with berries: Add dark chocolate to a mixed berry bowl for a nutrient-rich snack or a sweet, antioxidant-rich nighttime treat.
• Add to smoothies: Use cocoa powder in smoothies for added flavor and antioxidants. 
• Add shavings to oats or yogurt: Grate dark chocolate shavings over oatmeal or yogurt for a touch of sweetness.
• DIY hot cocoa: Create homemade hot cocoa using unsweetened cocoa powder and your choice of milk. 

Whether you’re craving a sweet treat or looking for potential health benefits, chocolate can be enjoyed responsibly as part of a balanced lifestyle.

Our Expert Take

Research shows that dark chocolate has potential benefits for heart health, cognitive function, menstural cramps and iron deficiency. That being said, one food generally won’t make or break your health. “Allowing yourself to enjoy the foods you like without restricting leads to a healthier relationship with food,” shares Mesa. “Restricting chocolate when you want it will only make you want it more, which can lead to overeating or bingeing, triggering feelings of guilt and shame. That cycle is more harmful to [your] health than allowing yourself that piece of chocolate.” 

You can enjoy chocolate of any kind as part of an overall well-balanced eating pattern. Just be cautious of the potential for heavy metals and your overall saturated fat and added sugar intake.