Choosing the best chocolate to chomp on

With Easter fast approaching, now is a good time to chat about chocolate. According to the Australian Guide to Healthy Eating, chocolate is considered a junk food and sits outside of the core food groups, which are the foods essential for healthy growth and development. But is there room for chocolate in a healthy diet?

Yes, we believe that chocolate can be part of a healthy diet. If you are looking for something to enjoy for dessert, dark chocolate is the best option as it will be higher in cocoa solids (the good stuff) and naturally lower in sugar. Not everyone enjoys the flavour of dark chocolate though as it can taste a little bitter and will be less sweet than milk or white varieties, so start slowly and let your taste buds get on board!

Dark chocolate contains essential minerals such as magnesium, iron and zinc and is rich in protective antioxidants. As well as this the flavanols that are found in dark chocolate may even help to promote a healthy heart! And if homework is on the horizon, some research suggests that a few squares of dark chocolate may even improve brain function. Bet you those scientists were munching on dark chocolate when they did their research! The final tick of approval in my book is that dark chocolate is rich in polyphenols, which are said to promote good bacteria in the gut.

What about chocolate that is not dark?

Chocolate is also available in milk and white varieties as well as with added ingredients such as salt, nuts, fruit, lollies or sugary fillings like caramel or mint fondant - just to name a few!  

Not surprisingly, when you add extra ingredients to chocolate, other ingredients like the cocoa solids have to be reduced. For example, in a 100g block, adding in dried fruit, lollies or creamy fillings means a reduction in the quantity or overall percentage of the core ingredients – the ones which provide the health benefits. Not to mention increasing the total amount of sugar, fat and salt. This is why we suggest reaching for plain dark chocolate or dark chocolate with added nuts if you like some crunch and texture.

Don’t be fooled by the labelling though as some dark varieties contain a fairly low quantity of cocoa solids. Get into the habit of turning over and reading the fine print. All chocolate packaging will have the percentage of cocoa solids per 100g on the back alongside the ingredients list. Look for chocolate that contains 60 per cent or more cocoa solids for the best  health benefits.  

But there are so many to choose from!

We compared a few popular chocolate varieties to show you the difference between the many options that line the shelves. We looked at percentage of cocoa solids and total sugar per 100g as well as listing the first three ingredients. Remember that ingredients are listed in descending order based on weight. This means the first ingredient is found in the highest quantity. Ideally, you want to see cocoa solids or cocoa mass in the first three ingredients. When sugar is the first ingredient this is an easy red flag.

Cadburys Dairy Milk

Sugar 56g per 100g

Cocoa solids 27%

First three ingredients: full cream milk, sugar, cocoa butter

Lindt Extra Creamy Milk

Sugar 50g per 100g

Cocoa solids 30%

First three ingredients: sugar, cocoa butter, whole milk powder

Old Gold Dark

Sugar 51.7g per 100g

Cocoa solids 45%

First three ingredients: sugar, cocoa mass, cocoa butter

Lindt Dark Orange and Almond

Sugar 46.20g per 100g

Cocoa solids 48%

First three ingredients: sugar, cocoa mass, orange flavoured pieces

Lindt Dark Choc with Hazelnuts

Sugar 38.1g per 100g

Cocoa solids 43%

First three ingredients: sugar, hazelnuts, cocoa mass

Lindt Dark 70%

Sugar 29g per 100g

Cocoa solids 70%

First three ingredients: cocoa mass, sugar, cocoa butter

Lindt 85%

Sugar 11g per 100g

First three ingredients: cocoa mass, fat reduced cocoa powder, cocoa butter

Lindt Dark 95%

Sugar 2.9g per 100g for sugar

Cocoa solids 95%

First three ingredients:  cocoa mass, cocoa butter, cocoa powder 

Cadbury White Dream

Sugar 57.1g per 100g

Cocoa solids 23%

First three ingredients: sugar, milk solids, cocoa butter

Lindt White

Sugars 43g per 100g

Cocoa solids 29%

First three ingredients: sugar, cocoa butter, vegetable fats

So what’s the verdict?

When eaten mindfully and enjoyed in moderation, chocolate packs quite a punch when it comes to nutrition. Just remember to read the label and choose chocolate that contains 60 per cent or more cocoa solids for the best health benefits and the least amount of sugar.

The Crunch&Sip team wish you a safe and happy Easter long weekend!