- 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:
- Cardiovascular health: About 200 to 900 mg per day
- Blood sugar/insulin improvement: About 200 mg to 600 mg per day
- Memory/cognitive function: About 500 to 900 mg per day
- Skin elasticity/wrinkles: 320 mg per day
- 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).
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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.
Alphabetical list of cocoa, cacao, and dark chocolate products compared in this review
Alter Eco Deep Dark Blackout
Baker's Semi-Sweet Baking Chocolate Bar
Baker's Unsweetened - 100% Cacao
Chocolove Extra Strong - 77% Cocoa Content
Chocolove Strong Dark Chocolate - 70% Cocoa Content
CocoaVia
CocoaVia - Cran-Raspberry (Mix)
CocoaVia - Original (Mix)
CocoaVia - Sweetened Dark Chocolate Mix
CocoaVia - Unsweetened Dark Chocolate Mix
Dagoba Organic Chocolate Cacao Powder
Dove Dark Chocolate
Endangered Species Chocolate Strong + Velvety Dark Chocolate - 88% Cocoa
Equal Exchange Chocolates Organic Panama Extra Dark - 80% Cacao
Futurebiotics Dark Chocolate Extract
Ghirardelli Chocolate Premium Baking Chips - 60% Cacao Bittersweet Chocolate
Ghirardelli Chocolate Premium Baking Cocoa - 100% Cocoa
Ghirardelli Intense Dark 86% Cacao
Guittard Extra Dark Chocolate Baking Chips - 63% Cacao
Hawaii Pharm Cacao
Healthworks Cacao Nibs
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
Navitas Naturals Cacao Powder
Navitas Organics Organic Cacao Nibs
Pascha Organic Dark Chocolate - 85% Cacao
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Scharffen Berger Unsweetened - 99% Cacao
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
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!
Isn't your health worth it?
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Summary
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)
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