How much cocoa or chocolate do I need to consume in order to get a benefit?

Written by Tod Cooperman, M.D.

Last Updated: 07/11/2019 Initially Posted: 10/01/2014

How Much Cocoa or Chocolate is Good For You -- cocoa powder in bowl, dark chocolate bar and stethoscope

Answer:

Several studies have shown that the consumption of cocoa flavanols can improve vascular function, blood-pressure, and raise levels of HDL ("good") cholesterol. Positive results have been seen with 50 mg to 200 mg of flavanols per day, and, in Europe, products with at least 200 mg may legally claim they "promote normal blood flow" (the U.S. has not yet permitted such a claim).

The flavanol content of cocoa and chocolate products can vary tremendously and most do not list their flavanol levels on their labels. But ConsumerLab.com tested a wide variety of cocoa, cacao, and chocolate products and you can find their flavanol levels (as well as amounts of contamination with the toxic metals cadmium and lead) in the Review of Cocoa Powders, Extracts, Nibs, Supplements and Chocolate >>