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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: 12/21/2019 | Last Updated: 08/11/2020
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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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 The Dark Chocolate Lover's Chocolate Bar - 85% Cacao

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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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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? 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 product is 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 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.
  • Is it safe? 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 42 dark chocolate bars and chips, cocoa powders, cacao nibs, and cocoa supplements, including 37 selected by ConsumerLab.com and five 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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Related CL Answers (26)

Do any supplements help prevent sunburn or skin damage from sun exposure?

Find out which supplements may help protect from sunburn and sun-related skin damage, including beta-carotene, vitamins A and C, and cocoa. ConsumerLab's answer explains.

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

Learn more eating chocolate and cocoa including the benefits, amounts and info on studies. ConsumerLab's answer explains.

Why does dark chocolate have iron in it? Is it, or cocoa, a good dietary source of iron?

Find out if dark chocolate or cocoa is a good source of iron and if iron from dark chocolate or cocoa can be well-absorbed. ConsumerLab's answer explains.

Which dark chocolate bar has the most flavanols with the least calories?

Find out which dark chocolates are lowest in calories and contain the most flavanols, according to our lab tests. ConsumerLab's answer explains.

Why is there so much cadmium, a toxin, in cocoa powders but not in dark chocolate?

Learn more about the presence of the toxic heavy metal cadmium in cocoa powder and dark chocolate. ConsumerLab's answer explains.

I heard somewhere to avoid chocolate with "processed with alkali" in the ingredients. Is that true?

Learn more about cocoa processed with alkali ("dutched") and its effect on flavanols. ConsumerLab's answer explains.

How much fat is there in chocolate? Is it saturated fat?

Learn more about the fat content in dark chocolate & milk chocolate, how much is saturated, and serving size. ConsumerLab's answer explains.

How much caffeine is really in dark chocolate bars?

Just how much caffeine is really in chocolate bars? Get our test results on the caffeine content in dark chocolate and cocoa powder. ConsumerLab's answer explains.

Does chocolate really cause migraines?

Find out if there is a link between chocolate/cocoa and migraines. ConsumerLab's answer explains.

Which supplements can help me sleep and which cause insomnia?

Find out which supplements may improve sleep, including melatonin, L-tryptophan, and magnesium, and which may make sleeping more difficult. ConsumerLab's answer explains.

Which supplements can help with indigestion and/or heartburn?

Information on supplements for heartburn that can help relieve gastrointestinal symptoms - heartburn, indigestion and acid reflux. ConsumerLab's answer explains.

Can chocolate and cocoa powder cause eczema?

Does chocolate and cocoa cause eczema? Find out more, including information about nickel and nickel allergies. ConsumerLab's answer explains.

Which supplements can help to lower blood pressure?

Supplements to lower blood pressure, including CoQ10, vitamin C, fish oil, and olive oil, are all explored to find out what works. ConsumerLab's answer explains.

Are cocoa and chocolate products contaminated with the fungal toxin ochratoxin A?

Learn more about toxins associated with cocoa beans and if chocolate contains contaminants like ochratoxin A (OTA). ConsumerLab's answer explains.

How much dark chocolate equals a tablespoon of cocoa powder?

Learn how much dark chocolate will give you the same intake of flavanols as a tablespoon of cocoa powder. ConsumerLab's answer explains.

Which supplements help to improve energy and decrease fatigue?

Energy supplements and vitamins - Some can help increase energy and reduce fatigue, including CoQ10, curcumin/turmeric, cocoa, and B vitamins. ConsumerLab's answer explains.

Is the theobromine in chocolate and cocoa good or bad for me?

Find out the benefits and risks of theobromine -- and how much is in dark chocolate. ConsumerLab's answer explains.

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

Learn about CoQ10 and other supplements, such as collagen and cocoa, for reducing wrinkles and improve aging skin. ConsumerLab's answer explains.

Is Hershey's Special Dark better than other dark chocolate bars or cocoa powders?

Find out if Hershey's Special Dark Chocolate bar is better than other dark chocolate bars or cocoa powders, including flavanol content, contamination with lead or cadmium and other tests of quality. ConsumerLab.com's answer explains.

What is acrylamide? Is it true that coffee and cocoa contain this toxin?

Find out what acrylamide is, how much is found in coffee and cocoa, and how you can minimize your intake of acrylamide.

What are the health benefits of dark chocolate?

Information on the health benefits of dark chocolate, including how dark chocolate may improve heart health, decrease blood sugar levels and more. ConsumerLab.com's answer explains.

The distributor of my cacao powder says it checks for "metal fragments" in its products. Is this adequate to check for heavy metals, like cadmium and lead, that you've found in cocoas and chocolates?

Find out if tests such as foreign metal detection can show if cocoa powders and chocolate products are contaminated with heavy metals such as cadmium and lead. See amounts of these toxic heavy metals were found in cocoa and chocolate products tested by ConsumerLab.com

What is the difference between cocoa and cacao? Is one better than the other?

Learn about the difference between cocoa vs. cacao, including cocoa powder, cocoa extracts, cocoa liquor, and cacao nibs. Information about benefits, caffeine, theobromine in cocoa and cacoa, differences between dark chocolate and milk chocolate. ConsumerLab.com's answer explains.

Can cocoa and chocolate cause kidney stones?

Find out if cocoa and chocolate can cause kidney stones, such as calcium oxalate kidney stones, the amount of oxalates found in cocoa powders and chocolate bars, and more. ConsumerLab.com's answer explains.

Which dietary supplements and health foods contain high levels of lead?

Information about lead and heavy metals in vitamins, supplements and foods. Information on the adverse effects of lead. ConsumerLab's answer explains.

Which vitamins and supplements are good for acne, and are there any that make it worse?

Information about supplements for acne and clearer skin. Plus, find out which vitamins and supplements can make acne worse. ConsumerLab's answer explains.

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