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Dark Chocolates, Cocoa & Cacao Powders, Nibs, and Supplements Review -- Sources of Flavanols

Find the Best Dark Chocolate, Cocoa Powder and Cocoa Supplements. Is Your Chocolate or Cocoa Healthful or Toxic? Find Out Now!

Reviewed and edited by Tod Cooperman, M.D. cooperman.png

Initially Posted: 07/16/2017 | Expanded and Revised: 12/21/2019 | Last Updated: 12/12/2020
Flavanols in Cocoa, Cacoa, and Chocolate Products Reviewed by ConsumerLab.com

Alphabetical list of cocoa, cacao, and dark chocolate products compared in this review

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Alter Eco Deep Dark Blackout

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Baker's Semi-Sweet Baking Chocolate Bar

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Baker's Unsweetened - 100% Cacao

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Chocolove Extra Strong - 77% Cocoa Content

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Chocolove Strong Dark Chocolate - 70% Cocoa Content

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CocoaVia

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CocoaVia - Cran-Raspberry (Mix)

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CocoaVia - Original (Mix)

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CocoaVia - Sweetened Dark Chocolate Mix

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CocoaVia - Unsweetened Dark Chocolate Mix

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CocoaVia Memory+

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Dagoba Organic Chocolate Cacao Powder

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Dove Dark Chocolate

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Endangered Species Chocolate Strong + Velvety Dark Chocolate - 88% Cocoa

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Equal Exchange Chocolates Organic Panama Extra Dark - 80% Cacao

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Futurebiotics Dark Chocolate Extract

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Ghirardelli Chocolate Premium Baking Chips - 60% Cacao Bittersweet Chocolate

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Ghirardelli Chocolate Premium Baking Cocoa - 100% Cocoa

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Ghirardelli Intense Dark 86% Cacao

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Guittard Extra Dark Chocolate Baking Chips - 63% Cacao

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Hawaii Pharm Cacao

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Healthworks Cacao Nibs

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Healthworks Cacao Powder

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Hershey's Cocoa - 100% Cacao Natural Unsweetened

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Hershey's Cocoa Special Dark - 100% Cacao

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Lily's Dark Chocolate - Original - Stevia Sweetened

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Lindt Excellence Supreme Dark - 90% Cocoa

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Montezuma's Dark Chocolate Absolute Black - 100% Cocoa

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Moser Roth Edel Bitter 85% Cacao

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Navitas Naturals Cacao Powder

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Navitas Organics Organic Cacao Nibs

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Pascha Organic Dark Chocolate - 85% Cacao

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Scharffen Berger Unsweetened - 99% Cacao

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Solaray Cocoa

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Taza Chocolate Wicked Dark - 95% Dark

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Theo Sea Salt - 70% Dark Chocolate

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Trader Joe's Cocoa Powder Unsweetened

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Trader Joe's Organic Fair Trade Cacao Powder

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Trader Joe's Pound Plus - 72% Cacao Dark Chocolate

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Trader Joe's The Dark Chocolate Lover's Chocolate Bar - 85% Cacao

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Valrhona Poudre De Cacao Cocoa Powder - 100% Cacao

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Viva Naturals Cacao Nibs Organic

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Volupta Cacao Powder

Make sure the cocoa, cacao, or chocolate you use passed our tests and is right for you!
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Summary

  • What are the health benefits of dark chocolate and cocoa? Cocoa-based products contain flavanols which are associated with modest potential benefits regarding blood flow, blood pressure, cholesterol levels, exercise, memory/cognition, skin wrinkles, and blood sugar control (see What It Does).
  • Which dark chocolate and cocoa are best? Be careful! Our tests show that many popular cocoa powders and cacao nibs, as well as some dark chocolates, are contaminated with high levels of cadmium, a toxic heavy metal (see What CL Found). Fortunately, we were able to identify a few great products that minimize cadmium exposure, maximize flavanols, offer superior value, and even minimize calories without sacrificing flavor. See CL's Top Picks.
  • How much cocoa or dark chocolate do I need? Clinical studies suggest the following total daily intakes of flavanols for the purposes noted below, although further research is needed to confirm benefits and optimal dosing: To get these amounts look at the 3rd column in the Results Table below. It will show you the amount of flavanols in a serving of each product.
  • Dark chocolate and cocoa safety and side effects: Although cocoa and chocolate products are generally safe, it may be best to limit consumption of products due to contaminants, as well as calories (See How much of a danger is cadmium and lead from cocoa and chocolate?) Be aware that the caffeine and theobromine in cocoa products may cause side effects as well as interfere with the actions of certain drugs. Cocoa and chocolate products may also trigger migraines in some people and may trigger allergic contact dermatitis in nickel-sensitive individuals. People with milk allergies should be aware that dark chocolate bars may contain milk (see Concerns and Cautions).
You must be a ConsumerLab.com member to get the full test results along with ConsumerLab.com's Top Picks among products. You'll get immediate access to the amounts of flavanols and cadmium that we discovered in 43 dark chocolate bars and chips, cocoa powders, cacao nibs, and cocoa supplements, including 37 selected by ConsumerLab.com and six products tested through our voluntary Quality Certification Program. If you are sensitive to caffeine or theobromine, you'll also want to see how much we found in each dark chocolate bar and supplement — something not typically listed on labels. In this comprehensive review, you'll discover:
  • Which cocoa, cacao, and dark chocolate products failed testing and which passed
  • ConsumerLab.com's Top Picks among the best cocoa and dark chocolate products
  • Direct comparisons and quality ratings of cocoa, cacao, and chocolate products
  • Cost comparisons, showing you which cocoa, cacao, and chocolate products provide the most flavanols at lowest cost
  • Dosage information for using cocoa-based products -- and what clinical studies have shown
  • Side-effects, cautions, and potential drug interactions with cocoa and dark chocolate, including concerns about allergies, acne, acrylamide, migraine, ochratoxin A, blood sugar control, and kidney stones

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Latest Clinical Research Updates for Cocoa Powders, Dark Chocolate, Extracts, Nibs & Supplements

Cocoa for Cognition

A new study suggests that cocoa may improve some aspects of cognitive function in healthy people and sheds some light on how this may work. See the details in the Memory and Cognition section of the Dark Chocolate and Cocoa Review. Also see our Top Picks among dark chocolates, cocoa powders and supplements.

Chocolate for Cognition?

Does eating chocolate improve cognition in postmenopausal women? See what a new study found in the Memory and Cognition section of the Dark Chocolate and Cocoa Review. Also see our Top Picks for dark chocolate, cocoa powders and supplements based on their flavanol content and purity.

Undeclared Milk in Dark Chocolates

If you're allergic to milk, be aware that about 10% of "dairy free" dark chocolate bars and chips were recently found to contain milk. Learn more in the Concerns and Cautions section of our Dark Chocolates Review. Also see our Top Picks for dark chocolate.

Chocolate to Improve Body Composition?

Can eating a small amount of chocolate every day help improve body composition? Find out what a recent study showed in the What It Does section of the Dark Chocolates, Cocoa & Cacao Powders, Nibs, and Supplements Review. Also see our Top Picks for dark chocolate, chocolate chips and cocoa powders.

Chocolate and Cancer

Can eating more chocolate reduce cancer risk? Find out what a recent study showed in the What It Does section of the Dark Chocolates, Cocoa & Cacao Powders, Nibs, and Supplements Review. Also see our Top Picks for dark chocolate, chocolate chips and cocoa powders.

Dark Chocolate for Memory?

Studies show that chocolate high in flavanols can improve cognition in people with cognitive decline. Can it also boost memory in people who are cognitively healthy? Find out in the Memory section of the Dark Chocolate and Cocoa Powders Review. Also see our Top Picks for dark chocolates and cocoa powders.

Cocoa for Artery Disease?

People with peripheral artery disease often have trouble walking. Can flavanol-rich cocoa help? Find out what a recent study showed in the What It Does section of the Cocoa and Dark Chocolates Review. Also see our Top Picks for cocoas, chocolates, chips, nibs, and cocoa supplements.

Dark Chocolate for Vision Improvement?

Does consuming flavanol-rich dark chocolate improve visual acuity? See what a recent study found in the Vision section of the Cocoas and Dark Chocolates Review. Also see our Top Picks for dark chocolate, cocoa powder, and nibs.

Dark Chocolate & Depression?

Are people who consume dark chocolate less likely to be depressed? Find out what a recent study showed in the Mood and Stress section of the Dark Chocolates and Cocoa Powders Review. Also see our Top Picks for dark chocolates and cocoa powders.

Cocoa & Physical Performance

Can a cup of cocoa a day improve physical performance? See what a recent study found in the What It Does section of the Dark Chocolate and Cocoa Review. Also see our Top Picks for cocoa powders and dark chocolates.

Does Dark Chocolate Improve Mood?

A recent study evaluated whether eating dark chocolate improved mood and reduced levels of cortisol, a stress hormone. See the results in the What It Does section of the Dark Chocolate and Cocoa Review. Also see our Top Picks among products.

Chocolate and Platelet Function?

A recent study found that eating dark chocolate affected a measure of platelet function. How important is this? Get the details in the Cardiovascular section of the Dark Chocolate and Cocoa Powders Review. (Also see our Top Picks for dark chocolate).

Cocoa for Diabetes?

Cocoa flavanols may help control blood sugar, but do they offer benefits to people with diabetes? See what recent studies are finding in the What It Does section of the Cocoa and Dark Chocolate Review. (Also see our Top Picks among products).

Cocoa and Cholesterol

Can cocoa flavanols improve cholesterol levels? See what a recent study found in the Cardiovascular section of the Cocoa and Dark Chocolate Review. (Also see our Top Picks among cocoa and dark chocolate products.)

Chocolate for the Heart?

Studies suggest cardiovascular benefits from daily intake of cocoa flavanols, as found in dark chocolate. However, a new study, focusing on heart failure, suggests more limited intake. Get the details and our analysis in the Cardiovascular section of the Dark Chocolate, Cocoa Powder, and Nibs Review. (Also see our Top Picks for dark chocolate, cocoa powders, and more.)

Intestinal Benefit of Cocoa?

Cocoa flavanols may support intestinal health, according to an animal study with a cocoa powder that acted like a prebiotic. Get the details in the What It Does section of the Cocoa and Dark Chocolate Review. (Also see our Top Picks among cocoa and dark chocolate products.)

Dark vs. Milk Chocolate for Vision?

A recent study compared the effects on visual acuity of eating a bar of dark chocolate versus milk chocolate. Find out which was better in the Vision section of the Dark Chocolates, Cocoa Powders, and Cacao Nibs Review. (Also see our product tests, comparisons, and Top Picks.)

FDA Finds High Cadmium in Cocoa Products

Researchers from the U.S. FDA recently reported finding high levels of cadmium in cocoas as well as cocoa nibs and dark chocolates — particularly in cocoas from certain parts of the world. The results are similar to what ConsumerLab has reported. For details, see the Dark Chocolate, Cocoa Powder, Nibs, Extracts & Supplements Review >>

Dark Chocolate for Memory

Short-term studies suggest that large doses of cocoa flavanols improve certain aspects of memory and cognition. A new study suggests that long-term habitual intake of dark chocolate, which is rich in flavanols, can also help. For more information, see the "What It Does" section of the Dark Chocolate and Cocoa Review >> [Also see our Top Picks for dark chocolate bars in the Review.]

Dark Chocolate & Appetite

A recent study found that women consumed fewer calories after eating dark chocolate than after eating milk or white chocolate. Dark chocolate also resulted in better blood sugar control — an effect noted in other studies of moderate consumption of dark chocolate. Get the details on this and other effects of dark chocolate in the "What It Does" section of the Cocoa and Dark Chocolate Review, which includes our tests and comparisons of popular products.

Some Concern About Theobromine in Dark Chocolate

ConsumerLab's tests of dark chocolates show them to contain about as much theobromine (a caffeine-related stimulant) as heart-healthy flavanols. So is all this theobromine good or bad? A recent study suggests that it may be an issue for people who need to control their blood sugar, while, on the positive side, it lowers LDL "bad" cholesterol. Get the details in the "Concerns and Cautions" section of the Cocoa Powders, Dark Chocolate, Extracts, Nibs, & Supplements Review, which includes comparisons of the amounts of theobromine in popular products, as well as amounts of flavanols, caffeine, and contaminants.

Heart Risk Lower with Chocolate

Eating chocolate is associated with a reduced risk of developing atrial fibrillation, according to a large, long-term study. Atrial fibrillation is associated with higher risk of stroke, heart failure and other serious problems. Details about this and other benefits of chocolate are found in the "What It Does" section of the Chocolate and Cocoa Powders Review, which includes our findings for the flavanol content and contamination levels of popular products.

Chocolate May Reduce Diabetes Risk

"Occasional" consumption of chocolate was associated with a lower risk of developing diabetes among certain postmenopausal women, according to new study. For details about this and other effects of chocolate, see the "What It Does" section of the Cocoa Powders, Dark Chocolate, Extracts, Nibs, & Supplements Review >>

Cocoa for High Blood Pressure?

A new study in which people with mild hypertension were given a cocoa beverage and dark chocolate daily for eight weeks found that it only helped lower blood pressure when people were taking certain blood pressure-lowering medications. For more details about this and other studies with cocoa and dark chocolate, as well as our tests and comparisons of products, see the "What It Does" section of the Cocoa Powders, Dark Chocolate, Extracts, Nibs & Supplements Review >>

Cocoa Lowers Blood Sugar

In addition to potential cardiovascular, memory, and other benefits, a new analysis shows that cocoa flavanols may reduce fasting glucose and improve insulin resistance. Get the details in the "What It Does" section of the Cocoa and Dark Chocolate Review >>

Chocolate May Help Exercise

In a tasty new study, men who ate dark chocolate for several days were able to cycle somewhat further than those given a placebo (white chocolate), possibly due to the flavanols in dark chocolate -- which also appear to provide cardiovascular benefit. For details about the study and the chocolate, and ConsumerLab's tests and reviews of dark chocolates and other cocoa-based products, see the Cocoa Powders, Dark Chocolate, Extracts, Nibs & Supplements Review >>

Cocoa for Wrinkles?

A study in older women found that drinking a high-flavanol cocoa drink each day increased skin elasticity. And while wrinkles deepened among those drinking a placebo, they stayed stable in the cocoa-drinking group. For details about the amount of cocoa consumed (and its flavanol content), as well as our tests of flavanols (and contaminants) in popular cocoa powders and chocolates, see the Cocoa Powders, Dark Chocolate, Extracts, Nibs, & Supplements Review >>

Cocoa Flavanol Safety

A new study found that, even at high doses, cocoa flavanols did not cause adverse cardiovascular effects in healthy men and women. However, be aware that drug interactions and certain side effects can occur. Details are provided in the "Concerns and Cautions" section of the Cocoa Powders, Dark Chocolate, Extracts, Nibs & Supplements Review >>

Cardiovascular Benefits of Cocoa Flavanols

A drink rich in cocoa flavanols modestly improved certain measures of cardiovascular health in healthy, middle-aged men and women, according to a recent study. Get the details, including dosage, plus our tests of popular products, in the Review of Cocoa Powders, Dark Chocolate, Extracts, Nibs, & Supplements >>

Cocoa Increases Blood Flow to Brain

A small study found that drinking a cocoa drink high in flavanols significantly increased blood flow to the brain, which, the researchers propose, might have potential cognitive benefits. Get the details, including dosage, plus more about cocoa and memory, and our tests of popular products, in the Cocoa Supplements and Dark Chocolate Review >>

Does Cocoa Benefit Some More Than Others?

A recent study of natural cocoa taken daily showed potential cardiovascular benefits -- but they seemed greater for some people than others. See the details in the Cocoa and Dark Chocolate Review >>

Cocoa for Memory

Cocoa flavanols have been shown in some studies to provide a cardiovascular benefit and, in older individuals, memory improvement. A recent study in younger men and women showed that daily use of a cocoa extract had little effect on memory and no cardiovascular benefit, although it did improve mental fatigue shortly after taking the extract. Learn more about the effects of cocoa, dosage, and see our tests and reviews of cocoa products in the Cocoa Powders, Dark Chocolate, Extracts, Nibs, & Supplements Review >> 

More Cocoa Benefits

A recently published study showed that hot cocoa made with a flavanol-enriched powder resulted in improvements in cognitive performance as well as reductions in blood pressure and cholesterol, and improved glucose metabolism. The study was conducted in people ages 65 to 80 who drank the cocoa each morning. More details, as well as our tests of cocoa powders, are found in the Cocoa and Dark Chocolate Review >> 

Lead in Dark Chocolate

Our recent tests of cocoa-based products found problems with many popular brands of cocoa powders, which were high in cadmium and/or lead. No problem was found, however, with a widely-sold dark chocolate bar, which also had a good amount of potentially beneficial flavanols. A new report by academic researchers in Brazil shows that some dark chocolate bars do contain lead in excess of what the FDA permits (although brands were not identified.) More about this, as well as our test results for 15 cocoa products, is found in updated Review of Cocoa/Cacao Powders, Extracts, Nibs, Supplements, and Chocolate >> 

Dark Chocolate Improves Walking in Peripheral Artery Disease

A new, small study found that people with peripheral artery disease who consumed dark chocolate with a high cocoa content were able to walk further than they normally could. Consuming milk chocolate did not have this effect. The improvement was seen shortly after consuming just one dose. For more details, including dosage, as well as our tests and comparisons of cocoa supplements and chocolate, see the update to the Cocoa Powders, Extracts and Chocolate (Sources of Flavanols) Review >>   

Cocoa May Worsen Acne

Unlike the study we reported last week showing potential help for acne from omega-3 and omega-6 fatty acid supplements, a new study found that giving pure cocoa to men ages 18 to 35 had the opposite effect -- overall, more pimples. Get the details, along with our tests and comparisons of cocoa and chocolate products, in the update to the Cocoa Powders, Extracts and Chocolate Review >> 
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I heard somewhere to avoid chocolate with "processed with alkali" in the ingredients. Is that true?

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Product Review - How much caffeine is really in dark chocolate bars?

How much caffeine is really in dark chocolate bars?

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Does CoQ10 reduce wrinkles, increase skin elasticity, or tighten the skin? Are there any other supplements that can help?

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