Who can resist chocolate? Chocolate shows up everywhere: as a coating for snacks, a filling for pastries, a topping for breads and cakes, and of course as a warm drink or a chocolate bar. Its distinctive flavor makes it hard to say no, don't you?

Chocolate comes from cocoa beans, which are rich in flavonoids. Flavonoids are antioxidants that help protect cells from free radical damage. They can also help regulate cholesterol levels, lower blood pressure, reduce the risk of blood clots by preventing platelets from clumping together, and improve blood flow to important organs.

Even so, not every kind of chocolate offers the same health benefits. Let’s look at which types of chocolate are better for your health.

Types of Chocolate and Which One Is the Healthiest

Milk Chocolate

Milk chocolate is one of the most popular types found in chocolate bars and candies. According to the FDA, milk chocolate generally contains around 10% cocoa, about 12% milk solids, and additional ingredients such as cocoa butter, sugar, emulsifiers, vanilla, or other flavorings.

Because milk chocolate is higher in sugar and fat, it is best enjoyed in limited amounts.

White Chocolate

White chocolate is made from about 20% cocoa butter, up to 55% sugar, milk solids, lecithin, vanilla, or other flavorings. White chocolate is usually much higher in fat and sugar.

The saturated fat in white chocolate is an unhealthy type of fat that can contribute to weight gain and increased cholesterol levels. Regular consumption of foods high in saturated fat increases the risk of cardiovascular disease and type 2 diabetes.

Every 3 ounces of white chocolate contains about 50.15 grams of sugar. Adult women are advised to limit daily sugar intake to 24 grams or less, while adult men are advised not to exceed 36 grams per day. Frequently snacking on white chocolate can easily push you above these limits, which may lead to weight gain and tooth decay.

Taking in too much sugar can increase triglyceride levels in the blood, which in turn raises the risk of heart disease and diabetes.

Dark Chocolate

Dark chocolate contains at least 35% cocoa solids. Some varieties contain 50–85% cocoa solids, and this percentage is usually printed on the packaging. The rest of the ingredients typically include cocoa butter, sugar, emulsifiers, vanilla, or other flavorings.

To get the health benefits of dark chocolate, choose products with a higher cocoa content, ideally around 70–85%. It is also better to pick plain dark chocolate and avoid those that contain added nuts or dried fruit.

Store dark chocolate in an airtight container. Avoid keeping it in the refrigerator, because this can cause a whitish sugar layer to form on the surface. The taste generally stays the same, but the appearance may look less appealing. If stored correctly, dark chocolate can stay good for up to 2 years.

To prevent weight gain while still enjoying the health benefits of dark chocolate, limit your portion to no more than 1 ounce per day.

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