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Dark chocolate vs milk chocolate

Dark chocolate and milk chocolate have the same estimated satiety score: 1 out of 5. Dark chocolate has more fiber: 10.9 g per 100 g, versus 3.4 g for milk chocolate.

Dark or milk chocolate.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 170273 and 167587

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Key differences

  • They provide similar protein per calorie: 1.3 g per 100 kcal for dark chocolate and 1.4 g for milk chocolate.
  • Milk chocolate has fewer calories: 535 kcal per 100 g, versus 598 for dark chocolate, so the same calories come with more grams of food.
  • Dark chocolate has more fiber: 10.9 g per 100 g, versus 3.4 g for milk chocolate.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Dark chocolate, 70-85% cacao; Milk chocolate.
NutrientDark chocolateserving: 20 g (0.7 oz)Milk chocolateserving: 25 g (0.9 oz)Difference
Calories598 kcal per 100 g (3.5 oz)120 kcal per serving535 kcal per 100 g (3.5 oz)134 kcal per serving−63 kcal per 100 g (3.5 oz)+14 kcal per serving
Protein7.8 g per 100 g (3.5 oz)1.6 g per serving7.7 g per 100 g (3.5 oz)1.9 g per serving−0.1 g per 100 g (3.5 oz)+0.4 g per serving
Carbohydrates45.9 g per 100 g (3.5 oz)9.2 g per serving59.4 g per 100 g (3.5 oz)14.9 g per serving+13.5 g per 100 g (3.5 oz)+5.7 g per serving
of which sugars24 g per 100 g (3.5 oz)4.8 g per serving51.5 g per 100 g (3.5 oz)12.9 g per serving+27.5 g per 100 g (3.5 oz)+8.1 g per serving
Fiber10.9 g per 100 g (3.5 oz)2.2 g per serving3.4 g per 100 g (3.5 oz)0.9 g per serving−7.5 g per 100 g (3.5 oz)−1.3 g per serving
Fat42.6 g per 100 g (3.5 oz)8.5 g per serving29.7 g per 100 g (3.5 oz)7.4 g per serving−12.9 g per 100 g (3.5 oz)−1.1 g per serving
of which saturated24.5 g per 100 g (3.5 oz)4.9 g per serving18.5 g per 100 g (3.5 oz)4.6 g per serving−6 g per 100 g (3.5 oz)−0.3 g per serving
Water1.4 g per 100 g (3.5 oz)0.3 g per serving1.5 g per 100 g (3.5 oz)0.4 g per serving+0.1 g per 100 g (3.5 oz)+0.1 g per serving
Protein per 100 kcal1.3 g1.4 g+0.1 g
Estimated satiety (1 to 5)1 / 51 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Milk chocolate minus Dark chocolate. Source: USDA FDC 170273 and 167587.

Per typical serving

With typical servings, 20 g (0.7 oz) of dark chocolate has about 120 kcal and 1.6 g of protein, and 25 g (0.9 oz) of milk chocolate about 134 kcal and 1.9 g.

To get 20 g of protein you would need about 257 g of dark chocolate (1,535 kcal) or about 261 g of milk chocolate (1,399 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Dark chocolate and milk chocolate have the same estimated satiety score: 1 out of 5.

  • Dark chocolate: Calculation: 1 (base) − 2 (very high energy density: 598 kcal/100 g) + 0 (protein: 1.3 g/100 kcal) + 0 (fiber: 1.8 g/100 kcal) + 0 (solid food with 1.4 g of water, under 70) = −1; raised to the minimum of 1.
  • Milk chocolate: Very high energy density.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Dark chocolate

  • If you want to add fiber: 10.9 g per 100 g.

Milk chocolate

On the numbers it does not stand out from dark chocolate in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Dark chocolate. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Milk chocolate. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Dark chocolate: every nutrient, frequently asked questions, and similar foods.
  • Milk chocolate: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chocolate, dark, 70-85% cacao solids (FDC ID 170273).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Candies, milk chocolate (FDC ID 167587).accessed .