Dark Chocolate vs. Milk Chocolate: Which Is Better for You?

Are you more drawn to the rich intensity of dark chocolate or the creamy sweetness of milk chocolate? Perhaps you crave a bit of both?

There’s something enchanting about a chocolate bar, isn’t there? The distinct wrapper, the velvety flavors, the satisfying snap — it’s a true sensory eating experience.

Does it seem that whenever you speak about a craving for chocolate, someone inevitably cracks a joke about chocolate being good for you? Ever wonder if there’s any truth to that? Here, our experts help you understand which type of chocolate is healthiest — plus why you may crave a certain type of chocolate and the best ways to enjoy this delicious treat.

Is Dark Chocolate or Milk Chocolate Better for You?

When it comes to recommending chocolate to clients, many health professionals lean toward dark chocolate. Samantha Cassetty, RD, a nutrition and wellness expert and co-author of Sugar Shock, explains, “Dark chocolate is definitely the better of the two, due to the presence of cocoa flavanols. Cocoa flavanols are a type of polyphenol antioxidant with prebiotic activity, and they get destroyed when processing milk chocolate.”

Regularly eating dark chocolate is also linked with lower blood pressure and healthier artery walls. Says Cassetty, “When you increase blood flow and relax artery walls, you may also experience a lower risk of heart disease. Plus, these compounds have the potential to protect your brain from cognitive decline. Dark chocolate may even improve your mood via its impact on your gut microbiome.” 

While milk chocolate isn’t devoid of cocoa, its lower cocoa content and higher sugar and milk solids make it less nutrient-dense, notes Cassetty. “For this reason, milk chocolate is a less favorable choice for those seeking health benefits from chocolate consumption,” she says.

Why Do I Like Dark Chocolate More Than Milk Chocolate?

You may prefer it for its flavor profile. Dark chocolate tends to be on the bitter side, as it contains less sugar and more cocoa. Research indicates that people who enjoy black coffee also tend to appreciate the bitter taste of dark chocolate. 

Your preference might also be influenced by your awareness of its health benefits or your overall health-conscious eating habits. Some individuals are more inclined to enjoy food when they know it offers health benefits. 

Tips for Eating Chocolate in a Balanced Way

Did you know that instructors often teach mindful eating to large groups using chocolate as an example? If you haven’t tried it, it’s a fascinating experience. It guides you through mindfully eating a piece of chocolate, and it’s one exercise you’ll never forget. The fact that experts are using chocolate as their example further highlights its potential to be part of a balanced diet.

Vandana Sheth, RDN, CDCES, emphasizes the importance of enjoying chocolate in moderation. “The key is to slow down and take the time to savor it. Dark chocolate makes for a perfect post-meal treat enjoyed as is or paired with some fruit or nuts,” says Sheth.

Overindulgence of chocolate, or any food, can still contribute to excessive calorie intake. That’s why experts emphasize the importance of being mindful of portion sizes and choosing quality over quantity. Finding a middle ground that satisfies your cravings without derailing your health goals is key. For some, a square or two of dark chocolate can be a delightful and sustainable addition to healthy eating patterns.

How to Be a Smart Chocolate Shopper

When navigating the chocolate aisle, it’s essential to be a savvy consumer. If you want dark chocolate, look for one with at least 70 percent cocoa content. This ensures a higher concentration of antioxidants and less sugar. 

However, findings published in Consumer Reports in October 2023 identified a concerning truth: Dangerous heavy metals, like lead and cadmium, have been found in popular dark chocolate brands.

Robin Foroutan, RDN, an integrative and functional dietitian, emphasizes the importance of being an informed shopper and advises, “It’s best to do your research to find out which brands are lowest in heavy metals and purchase those.” Additionally, pay attention to ingredients that may be added to your chocolate, such as flavorings, sweeteners, or preservatives.

For milk chocolate enthusiasts, choosing varieties with a higher cocoa content and lower sugar levels is recommended. Reading labels can help you make informed and health-conscious choices, even when it comes to chocolate.

The Sweet Verdict

In the nutritional debate between dark chocolate and milk chocolate, the winner may be dark chocolate for its potential health benefits, particularly its rich antioxidants and higher cocoa content. However, remember you can enjoy both types of chocolate in moderation as part of a balanced diet.

So, the next time you get your hands on a piece of that velvety goodness, savor it mindfully. As with any dessert, balance is key.
 

Editorial Sources and Fact-Checking

• Jaramillo Flores ME. Cocoa Flavanols: Natural Agents with Attenuating Effects on Metabolic Syndrome Risk Factors. Nutrients. March 30, 2019.
• Lee Y, Berryman CE, West SG, et al. Effects of Dark Chocolate and Almonds on Cardiovascular Risk Factors in Overweight and Obese Individuals: A Randomized Controlled‐Feeding Trial. Journal of the American Heart Association. December 2017.
• Nemoto K, Kokubun K, Ogata Y, et al. Dark Chocolate Intake May Reduce Fatigue and Mediate Cognitive Function and Gray Matter Volume in Healthy Middle-Aged Adults. Behavioural Neurology. December 13, 2022.
• Shin JH, Kim CS, Cha L, et al. Consumption of 85% Cocoa Dark Chocolate Improves Mood in Association With Gut Microbial Changes in Healthy Adults: A Randomized Controlled Trial. Journal of Nutritional Biochemistry. January 2022.
• Cornelis MC and van Dam, RM. Genetic Determinants of Liking and Intake of Coffee and Other Bitter Foods and Beverages. Scientific Reports. December 13, 2021.
• Mindful Eating Practice Exercise. James Madison University.
• Lead and Cadmium Could Be in Your Dark Chocolate. Consumer Reports. October 25, 2023.