8 Potential Health Benefits of Dark Chocolate
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8 Potential Health Benefits of Dark Chocolate

8 Potential Health Benefits of Dark Chocolate
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Updated on February 9, 2026
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Dark chocolate is a bitter treat with some pretty sweet health benefits thanks to nutritional components, like antioxidants.

“The darker you go, the more antioxidants you’ll get,” says Toby Amidor, RD, a cookbook author and a nutrition expert with FoodNetwork.com. Just keep in mind that there needs to be a balance between eating palatable dark chocolate and getting the health benefits.”

Read on to learn eight healthy reasons to eat dark chocolate, including potential disease prevention, mood boosting, and improved blood sugar levels.

8 Healthy Reasons to Eat Dark Chocolate

Chocolate doesn’t need to be a guilty pleasure! The benefits of incorporating dark chocolate into your diet are plentiful.
8 Healthy Reasons to Eat Dark Chocolate

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1. May Improve Cardiovascular Health

Research suggests dark chocolate may benefit heart health. One study analyzed data from more than 188,000 veterans and concluded that those who regularly ate about 1 oz of chocolate were less likely to develop coronary artery disease.

The flavonoids, a type of antioxidant, in chocolate could play a role. Studies show flavonoids can have an anti-inflammatory effect and lower blood pressure, both of which improve heart health.

But because many of these studies are observational, the results could be skewed by people underreporting their chocolate intake. The studies are also limited in that they can’t directly establish cause and effect.

Illustrative graphic titled Why You Should Eat Dark Chocolate shows icon of dark chocolate bar with health benefits including boosts your mood, fights free radicals, helps keep gut healthy and supports skin health with Everyday Health logo at bottom
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2. May Improve Brain Health

Studies suggest eating chocolate with a high percentage of cacao, at least 70 percent, may benefit your brain.

Some research found that dark chocolate, which is high in polyphenols, helps maintain concentration.

 Participants who had chocolate with a higher concentration of polyphenols (dark chocolate) performed better on repeated cognitive tests.

While all these findings can be exciting (especially for your sweet tooth), it’s worth noting that studies with larger sample sizes and better controls need to be conducted, and further research is necessary to investigate the mechanisms involved. So before you run out and stock up on chocolate bars, keep that in mind.

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3. Could Improve Blood Sugar Levels

Studies have shown that healthy amounts of dark chocolate rich in cacao could actually improve how the body metabolizes glucose when chocolate is eaten as part of a healthy diet. Insulin resistance causes high blood glucose (sugar) and is the hallmark of type 2 diabetes.

One study showed that participants who had 5 or more servings of dark chocolate per week were 21 percent less likely to develop type 2 diabetes.

While many researchers agree dark chocolate possesses many health benefits, further study is needed to determine if there is a cause-and-effect relationship between chocolate consumption and diabetes risk.

4. May Help With Weight Loss and Gut Health

A daily chocolate habit probably seems like the opposite of what you should pursue in order to lose weight. And when it comes to high-sugar products, this is absolutely true. But dark chocolate is a different animal. Research suggests dark chocolate may in fact play a role in controlling appetite, which could help with weight loss.

Of course, eating more than the recommended amount per day can counteract any potential weight loss, and eating dark chocolate will not counteract the effects of an overall unhealthy diet.

One study found chocolate could aid in weight loss by boosting metabolism and curbing appetite. The participant group was small, however (just 19 women), so further research is needed to corroborate those claims.

It’s also important to note chocolate, especially milk chocolate, is high in calories, so it should be consumed in moderation.

5. May Play a Role in Cancer Prevention

There’s limited evidence suggesting that dark chocolate could help protect against certain types of cancer.

According to the American Cancer Society, a diet rich in flavonoids, which dark chocolate is full of, can help prevent the cell damage that is often the precursor to many cancers.

 That said, experts recommend getting your antioxidants from fruits and vegetables rather than chocolate.
Chocolate tends to be a good source of magnesium, as well, and one study found that the body’s immune cells can target abnormal or infected cells only in a magnesium-rich environment.

Still, most research is limited because it uses only animals or cell cultures, and the amount of chocolate needed to potentially yield preventive action against cancers is much higher than the daily recommended dose for humans.

6. Can Be Good for Your Skin

Dark chocolate is packed full of nutrients and minerals that are beneficial for your skin, like copper, iron, and magnesium, to name a few.

Manganese, for example, supports the production of collagen, a protein that helps keep skin looking hydrated and healthy.

7. May Improve Cholesterol

Dark chocolate is often touted as a cholesterol-lowering food.

Cocoa butter contains oleic acid, which is a monounsaturated fat — the same fat you find in heart-healthy olive oil.

 But per the U.S. Department of Agriculture (USDA), cocoa butter, unlike olive oil, is also high in saturated fat, which in excess can be harmful to the heart, further emphasizing the need for portion control.

It’s also worth noting many of the studies on chocolate and good cholesterol are short-term, so it’s very premature to say that chocolate is a cholesterol cure-all. More studies are needed on the effects of dark chocolate and cholesterol.

8. Supplies a Host of Nutrients

Any dark chocolate of 70 percent cacao or higher contains antioxidants, fiber, potassium, calcium, copper, and magnesium.

But dark chocolate also contains a good chunk of calories and fat, so be mindful of your daily intake. Each brand of chocolate is also processed differently. It's important to note that some recent studies have found heavy metals present in dark chocolate, even organic brands. We therefore recommend eating dark chocolate in smaller portions.

The Takeaway

  • Dark chocolate offers a rich source of antioxidants and nutrients, which could improve cardiovascular health, cognitive function, and blood sugar balance.
  • There's promising but limited evidence linking dark chocolate to weight loss and cancer prevention.
  • In general, it’s best to enjoy dark chocolate in moderation and get your nutrients and antioxidants from fruits and vegetables.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Ho Y et al. Chocolate consumption and risk of coronary artery disease: the Million Veteran Program. The American Journal of Clinical Nutrition. May 2021.
  2. Liu Y et al. Flavonoids: Potential therapeutic agents for cardiovascular disease. Heliyon. June 30, 2024.
  3. Sasaki A et al. The effects of dark chocolate on cognitive performance during cognitively demanding tasks: A randomized, single-blinded, crossover, dose-comparison study. Heliyon. January 30, 2024.
  4. Freeman AM et al. Insulin Resistance. StatPearls. August 2023.
  5. Liu B et al. Chocolate intake and risk of type 2 diabetes: prospective cohort studies. BMJ. December 4, 2024.
  6. Hernández-Gonzales T et al. Timing of Chocolate Intake Affects Hunger, Substrate Oxidation, and Microbiota: A Randomized Controlled Trial. FASEB Journal. June 2021.
  7. Zhao B et al. Relationship Between Chocolate Consumption and Overall and Cause-Specific Mortality, Systematic Review and Updated Meta-Analysis. European Journal of Epidemiology. April 2022.
  8. Simon S. Is Chocolate Good for You? American Cancer Society. June 2020.
  9. Lötscher J et al. Magnesium Sensing via LFA-1 Regulates CD8+ T Cell Effector Function. Cell. January 2022.
  10. Dark Chocolate. Harvard T.H. Chan School of Public Health. March 2023.
  11. Higdon J. Manganese. Oregon State University. May 2021.
  12. Facts About Monounsaturated Fats. MedlinePlus. June 2022.
  13. Samanta S et al. Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Current Research in Food Science. October 15, 2022.
  14. Loria K. Lead and Cadmium Could Be in Your Dark Chocolate. Consumer Reports. December 2022.
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Jennifer Frediani, PhD, RD

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Jennifer K. Frediani, PhD, RD, ACSM-CES, is a nutrition scientist, exercise physiologist, and registered dietitian with over two decades of experience in clinical research, education, and lifestyle intervention. She's an assistant professor, research track, at the Nell Hodgson Woodruff School of Nursing at Emory University, adjunct faculty in the nutrition and health sciences program at the Rollins School of Public Health, and a member of the Winship Cancer Institute.

Dr. Frediani earned her PhD in nutrition science from Emory University, and a master’s in exercise science and a bachelor’s in nutrition and dietetics from Georgia State University. Her doctoral research focused on body composition and dietary assessment among tuberculosis patients in the Republic of Georgia, and her postdoctoral work explored nutritional influences on pediatric liver disease.

She has published widely in journals such as Nature Scientific Reports, The New England Journal of Medicine, Clinical Nutrition, and Progress in Cardiovascular Diseases.

At Emory, she directs adult clinical studies for the NIH RADx initiative, overseeing trials on novel diagnostics for infectious diseases. She also leads the development of Emory’s fully online master of science in clinical nutrition program, designed to prepare future registered dietitian nutritionists through integrated coursework and supervised experiential learning.

Her research focuses on weight-neutral lifestyle interventions to improve cardiometabolic outcomes, with a special emphasis on dietary assessment, physical activity, and metabolomics.

Frediani’s teaching philosophy centers on creating inclusive, student-driven learning environments that foster critical thinking and professional growth. She is passionate about reducing weight stigma in clinical care and promoting sustainable, individualized approaches to food and movement.

Outside of work, Frediani is an avid runner and food enthusiast who travels the world to explore culinary traditions and cultural foodways. She believes that everyone deserves to enjoy food that nourishes both body and soul — without shame or restriction.

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Anna Brooks is an award-winning journalist from Calgary, Alberta. She spent four years working as a breaking-news reporter in Alberta, and has pursued multimedia storytelling in India, Thailand, and Africa. Currently based in New York City, she has written and produced features about animal health, climate change, mental health, and the environment for publications like The Guardian, Popular Science, VICE, and the New York Post.

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