If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious. Dark chocolate contains a decent amount of soluble fiber and is loaded with minerals.
A 100 gram bar of dark chocolate with 70-85% cocoa contains the following nutrients:
- 11 grams of fiber
- 67% of the RDA for iron
- 58% of the RDA for magnesium
- 89% of the RDA for copper
- 98% of the RDA for manganese
- It also has plenty of potassium, phosphorus, zinc and selenium
Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. All these nutrients also come with 600 calories and moderate amounts of sugar. For this reason, dark chocolate is best consumed in moderation.
The fatty acid profile of cocoa and dark chocolate is excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturates.
It also contains stimulants like caffeine and theobromine, but is unlikely to keep you awake at night as the amount of caffeine is very small compared to a cup of coffee.