The UK is a nation of chocoholics. 95%1 of us consume chocolate, and 4 out of 5 of us do so once a week or more. In fact, over a lifetime, it’s estimated the average Brit will consume 7,5602 chocolate bars, 2,268 slices of chocolate cake and 8,316 chocolate biscuits over a lifetime.
But is chocolate as bad for you as you think it is? Well, let’s face facts, yes.
It’s high in sugar and saturated fat, and you need to be eating it in moderation. A single bar averages 250kcal3. That’s 10% of a man’s and 12% of a woman’s recommended daily calorie intake.
BUT.
There are some potential health benefits – particularly to eating dark chocolate.
7 ways chocolate could actually be good for you
1. Heart health
Dark chocolate contains antioxidants, which can lower your blood pressure and reduce the risk of clotting. All that can lower your risk of stroke and heart disease.
2. Immune system
Something else found in dark chocolate is flavonols. They’re a type of chemical compound found in various fruits, vegetables, and plants which act as antioxidants. They neutralise harmful ‘free radicals’ - unstable molecules that can damage the DNA inside cells if they build up, and contribute to illnesses like cardiovascular disease and cancer.
3. Brain function
While research is still ongoing, flavonols also appear to increase blood flow to the brain – so your dark chocolate could be giving you a mini brain-boost. That includes better memory, spatial awareness, and reaction times.
4. Blood circulation
Dark chocolate contains epicatechin, another kind of flavonol that’s thought to help athletes by regulating the production of nitric oxide, which supports circulation and reduces the amount of oxygen used during exercise.
5. Gut health
Dark chocolate is also rich in polyphenols, which are plant compounds known for their antioxidant and anti-inflammatory effects. They also act as prebiotics, supporting beneficial gut bacteria and reducing the harmful bacteria. Dark chocolate is also choc-full of fibre - which is essential in keeping everything moving through your gut properly.
6. Diabetes control
Believe it or not, dark chocolate can be part of a healthy diet for people with diabetes - and it may even offer some benefits. Studies have linked regular consumption of dark chocolate to a reduced risk of type 2 diabetes, as well as positive effects on blood sugar control and insulin sensitivity. That’s down to those polyphenols again, which seem to improve how well insulin works in the body.
7. Happiness
It’s not your imagination, chocolate really does make you happier! It contains stress-busting magnesium, mood-boosting theobromine, and serotonin-triggering tryptophan. It also has significant quantities of phenethylamine - a neuroactive substance that stimulates the release of endorphins and is associated with happiness and well-being. Studies have even shown that people who consume dark chocolate are less stressed and report fewer symptoms of depression compared to those who don’t.
3 things to consider when you eat chocolate
Before you run out, buy and eat your own bodyweight in chocolate, there’s some inevitable caveats to all of the above. (Sorry).
1. What type of chocolate you choose
Unfortunately, you’re not going to get all the fabulous health benefits here from any old chocolate bar... Generally speaking, the higher the cocoa concentration the more beneficial compounds it will contain. So dark chocolate is better for you than milk or white chocolate. Opt for something with a cocoa content of 70% or higher.
2. What else is in it
Don’t just look at the cocoa percentage – make sure you’re reading the ingredients list, too. Many chocolate bars come with a billion other random additions or preservatives. Try and find something with minimal ingredients – just cocoa, cocoa butter, and maybe a little bit of sweetener.
3. How much you eat
Chocolate of any sort should be eaten in moderation. Research suggests aiming for 1-2 squares or around 30g of dark chocolate a day if you want to enjoy all of its benefits - without any of its less desirable side-effects.
Sources
John Hopkins Medicine www.hopkinsmedicine.org
British Heart Foundation www.bhf.org.uk www.bhf.org.uk/informationsupport
Love Cocoa lovecocoa.com/blogs
www.dremilyprpa.com/blog/the-surprising-gut-health-benefits-of-chocolate www.abbott.com/corpnewsroom/diabetes-care
References
1 www.confectionerynews.com
2 www.bhf.org.uk
3 www.bhf.org.uk
All our information is desk-based research from credible sources only, including the NHS and medical/disease charities.
Date created: June 2025
