Nutrition for Bittersweet Chocolate
Calories, Protein, Vitamins and More
Bittersweet Chocolate Nutrition Summary
One ounce of bittersweet chocolate (29 grams) contains 186 calories and 4.2 grams of protein. Bittersweet chocolate consist of 1% water, 28% carbohydrates, 14% protein, and 52% fat.Bittersweet chocolate is an excellent source of many nutrients, including dietary fiber, calcium, iron, magnesium and potassium. It also contains significant amounts of copper, manganese, phosphorus, zinc and choline.
In one ounce of bittersweet chocolate:
- Calories: 186
- Protein: 4.2 g
- Sugar: 0.3 g
- Dietary fiber: 4.8 g
- Fat: 15.2 g, (Saturated: 9.4 g)
- Cholesterol: 0.6 mg
- Sodium: 7 mg
See the Bittersweet Chocolate Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Baking chocolate, unsweetened, squares.
Calories in Bittersweet Chocolate
Bittersweet chocolate has 186 calories per ounce or 641 calories for every 100 grams. Most of its calories are from fat and carbohydrates.73% of calories in bittersweet chocolate are from fat, 18% of calories are from carbohydrates and 9% of calories are from protein.
Calories from Carbs
About 18% the calories in bittersweet chocolate are from carbohydrates.
The carbs in bittersweet chocolate are mostly in the form of dietary fiber and sugar (94% and 6%). An excellent high-fiber food, a single ounce of bittersweet chocolate contains 19% of recommended daily values or 4.8 grams of dietary fiber.
- Dietary fiber: 4.8 g
- Sugar: 0.3 g
Calories from Fat
The majority, or 73% of the calories in Bittersweet Chocolate are from fat. Bittersweet chocolate is high in total fat, with 15.2 grams or 24% of recommended daily values per ounce. Most of the fat in bittersweet chocolate are saturated and it contains a high amount of saturated fat, about 50% of recommended daily values.
Bittersweet chocolate contains 0.6 mg of cholesterol and no trans-fat.
Bittersweet chocolate contains 0.6 mg of cholesterol and no trans-fat.
- Total fat: 15.2 g
- Cholesterol: 0.6 mg
- Saturated fat: 9.4 g
- Monounsaturated fat: 4.7 g
- Polyunsaturated fat: 0.4 g
Omega-6 in Bittersweet Chocolate
A good source of omega-6 fatty acids, every ounce of bittersweet chocolate contains a total of 0.6 grams of omega-6. In addition, a large portion of the omega-6 in bittersweet chocolate comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- other omega 6: 0.16 g
- linoleic acid: 0.42 g
Calories Similar to Bittersweet Chocolate
Some other sweets or candy with similar calories to bittersweet chocolate by weight:- White Chocolate: -30 calories
- Chocolate Hazelnut Spread: -30 calories
- Kit Kat: -36 calories
- White Sugar: -74 calories
Protein in Bittersweet Chocolate
An excellent source of protein, a single ounce of Bittersweet Chocolate contains 8% of recommended daily values or 4.2 grams of protein. In addition, bittersweet chocolate contains significant amounts of all 9 essential amino acids.- Protein: 4.15 g
- Tryptophan: 0.04 g
- Threonine: 0.11 g
- Isoleucine: 0.12 g
- Leucine: 0.2 g
- Lysine: 0.14 g
- Methionine: 0.04 g
- Phenylalanine: 0.15 g
- Valine: 0.19 g
- Histidine: 0.06 g
Protein Similar to Bittersweet Chocolate
Some other sweets or candy with similar amounts of protein to bittersweet chocolate by weight:- Cocoa Powder: +1.5 grams
- Kit Kat: -2.3 grams
- White Chocolate: -2.5 grams
- Chocolate Hazelnut Spread: -2.6 grams
Vitamins and Minerals in Bittersweet Chocolate
An good source of many nutrients, bittersweet chocolate contains abundant amounts of calcium, iron, magnesium and potassium. In fact, a single ounce of bittersweet chocolate contains 31% of recommended daily values or 94.8 milligrams of magnesium. Also an excellent source of iron, a single ounce of bittersweet chocolate contains 28% of recommended daily values or 5 milligrams of iron.Vitamins in bittersweet chocolate (1 oz):
- Thiamin: < 0.1 mg
- Riboflavin: < 0.1 mg
- Niacin: 0.4 mg
- Vitamin e: 0.1 mg
- Folate: 8.1 ug
- Vitamin k: 2.8 ug
- Calcium: 29.3 mg
- Potassium: 240.7 mg
- Iron: 5 mg
- Magnesium: 94.8 mg
- Zinc: 2.8 mg
- Selenium: 2.3 ug
- Phosphorus: 116 mg
- Copper: 0.9 mg
- Manganese: 1.2 mg
- Choline: 13.3 mg
Similar to Bittersweet Chocolate for Magnesium
Here are some other sweets or candy with similarly abundant amounts of magnesium to bittersweet chocolate:- Molasses: -25 MG
- Cocoa Powder: +50 MG
- Chocolate Hazelnut Spread: -76 MG
- Kit Kat: -84 MG
Flavonoids and Carotenoids in Bittersweet Chocolate [3]
Bittersweet chocolate contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one ounce of bittersweet chocolate:
- lutein + zeaxanthin: 11 ug
Bittersweet Chocolate Nutrition Chart
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