Dark Chocolate (70% Cocoa)
A treat that is very low in sodium and high in both potassium and fiber, making it a DASH-friendly option when consumed in moderation.
Nutritional Information
Calories 167 per 1 oz (28g) or 1 square
Sodium 6mg per 1 oz (28g) or 1 square
Potassium 200mg per 1 oz (28g) or 1 square
Fiber 3.1g per 1 oz (28g) or 1 square
Introduction
Dark chocolate with 70% or higher cocoa content is a treat that is very low in sodium and high
in both potassium and fiber, making it a DASH-friendly option when consumed in moderation. With
its rich flavor and nutrient content, dark chocolate can be enjoyed as an occasional treat in
small portions as part of a balanced DASH diet.
Health Benefits
- Naturally very low in sodium
- High in potassium as part of a balanced diet
- High in fiber
- Contains antioxidants
- Contains nutrients that may contribute to overall wellness
Preparation & Cooking
Dark chocolate requires no special preparation and can be enjoyed as-is in small portions. It
can be used sparingly in baking, melted for recipes, or grated as a garnish. The key is moderation
- enjoy small amounts (about 1 ounce or 1 square) as an occasional treat. Choose dark chocolate
with 70% or higher cocoa content for best nutritional profile.
Storage
Dark chocolate should be stored in a cool, dry place away from heat and moisture. Unopened bars
can be stored for up to 2 years. Once opened, store in an airtight container and use within 6
months. Keep away from strong odors, as chocolate can absorb them. Store in a cool place, but
not necessarily refrigerated unless in warm climates.
Cooking Tips
- Look for 70% or higher cocoa content
- Check ingredient list - should be cocoa, cocoa butter, minimal sugar
- Avoid versions with added fillers or excessive sugar
- Enjoy in moderation - about 1 ounce (1 square) as occasional treat
- Choose quality brands for best flavor and nutrition