What is the best way to get a portion of healthy dark chocolate? From cocoa to chocolate-covered nuts and syrup, the answer may surprise you

WWe know that dark chocolate is good for us, thanks to plant compounds called flavanols, which have been shown to lower blood pressure and cholesterol, and theobromine, which is known to improve mood.

But does every product containing dark chocolate have these benefits? Does it matter if you get it as cocoa powder, in a bar or as a chocolate-covered nut?

Charlotte Dovey asked experts to review a selection, which we then reviewed…

Green & Black’s 85% dark chocolate bar

90g, £2.50, waitrose.com

Cocoa content: At least 85 percent

Per 100g: Calories, 607; saturated fat, 30 g; fiber, 13 g; sugar, 14 g

Expert opinion: “In general, high cocoa content—70 percent and above—is a good indicator of flavanol content, but it’s not the only factor,” says Kaitlin Colucci, dietitian and founder of The Mission Dietitian.

‘The way the beans are processed can also influence the level. For example, alkalinization, in which cocoa powder is treated with an alkaline solution to reduce bitterness and improve its solubility in water, can significantly reduce the final quantity. Unfortunately you cannot read this from the label.’

Charlotte Foster, a dietician from Surrey, adds: ‘A sure thing with high cocoa content is higher levels of nutrients such as iron, zinc and magnesium.

‘This bar contains no artificial additives such as emulsifiers, which are commonly found in chocolate and are used to prevent the separation of cocoa and cocoa butter (the fat from the beans). Some animal studies have suggested that emulsifiers can cause inflammation by affecting the balance of our gut microbes.

“Overall, this bar is one of the best here because of the benefits of dark chocolate.”

Taste test: Savory taste with slightly bitter aftertaste.

Health assessment: 9/10

Really nuts! Brazil nut dark chocolate

120g, £3.79, www.trulynuts.com

Cocoa content: 64 percent

Per 100g: Calories, 622; saturated fat, 21 g; fiber, 6.3 g; sugar, 21 g

Expert opinion: ‘Combining the health benefits of Brazil nuts – full of antioxidants, fiber and good fats – and dark chocolate, it sounds like a match made in Heaven,’ says Charlotte Foster.

‘But it does contain emulsifiers and the glazing agent, gum arabic, which gives the chocolate its shine and protective layer to extend its shelf life.

‘Gum arabic is packed with fiber and is a probiotic, but in large quantities (more than 30 grams) it can cause stomach pain. I suggest instead having 30 grams of plain nuts with a few pieces of plain dark chocolate, with at least 70 percent cocoa, for the same taste without all the sugar.”

Taste test: Surprisingly sweet.

Health rating: 6/10

Lindt dark chocolate spread

200g, £5.75, ocado.com

Cocoa content: 17 percent

Per 100g: Calories, 588; saturated fat, 11 g; fiber, not given; sugar, 40 g

Expert opinion: Kaitlin Colucci says, “Don’t be fooled by ‘dark chocolate’ on the label, because the cocoa content here is only 17 percent.” Surprisingly, there is no minimum legal requirement for something to be called ‘dark chocolate’, although most experts suggest it should be at least 50 percent.

‘Dark chocolate may not contain milk, but it does contain skimmed milk powder and nuts, so a bit like that well-known hazelnut spread with added cocoa.

‘Sugar is at the top of the ingredients list, with no less than 40 grams per 100 grams. This has no health benefits.”

Taste test: More nutty than chocolatey.

Health rating: 3/10

Montezuma absolute black dark chocolate

90g, £3, ocado.com

Cocoa content: 100 percent

Per 100g: Calories, 604; saturated fat, 33 g; fiber, 17 g; sugar, 2.7 g

Expert opinion: “With 100 percent cocoa, this is as pure as it gets,” says Kaitlin Colucci.

‘It is the richest chocolate here. With 17 grams per 100 grams, this contains more fiber than 100 grams of black beans. The downside is that it is an acquired taste.

Taste test: Dry, bitter – almost savory.

Health rating: 9/10

Monin premium dark chocolate sauce

500ml, £5.97, drinkstuff.com

Cocoa content: 20 per cent

Per 100 ml: Calories, 352; saturated fat, 1.6 g; fiber, not given; sugar, 74.1 g;

Expert opinion: “If there were sugar prices this would win hands down by a whopping 74.1g per 100ml,” says Charlotte Foster.

‘The second ingredient is water, which makes the product liquid and pourable, but it also contains a lot of preservatives and additives. Although it is mainly used to flavor coffee or make chocolate drinks, the label says it can also be added to desserts and ice cream.

‘For a much healthier sauce, melt a bar of dark chocolate or grate a piece of dark chocolate over it.’

Taste test: Dazzlingly sweet and artificial.

Health rating: 1/10

Cadbury Bourneville Cocoa

250g, £4, waitrose.com

Cocoa content: 100 percent

Per 100g: Calories, 416; saturated fat, 12 g; fiber, 34 g; sugar, 2g

Expert opinion: This basic cup makes the perfect hot chocolate if you just add hot water or milk, suggests Charlotte Foster.

‘Adding milk makes it slightly sweeter (due to the naturally occurring sugar, lactose), but adding just one level teaspoon of sugar increases the sugar content.

‘But it is a good option for a healthy dose of flavanols. Add it to savory dishes like chili; the bitterness enhances the taste.’

Taste test: Intensely chocolatey, not as bitter as expected.

Health rating: 8/10

Holland & Barrett dark chocolate raisins

210g, £4.49, hollandandbarrett.com

Cocoa content: 72 percent

Per 100g: Calories, 471; saturated fat, 15 g; fiber, 3g; sugar, 53 g

Expert opinion: ‘The label says “with friendly cultures”; this refers to the ‘dusting’ of pediococcus and lactobacillus cultures – essentially probiotics,” says Kaitlin Colucci.

‘Probiotics are good for intestinal health, although I doubt whether the ‘dust particles’ will survive long enough to reach the intestines.’

Charlotte Foster adds: ‘This contains additives and numerous glazing agents – and also has a very high sugar content, especially down to the raisins.

‘The bag says there are eight 25 gram portions, but with these things most people nibble through half a bag (50 grams of sugar) before they realize it, eliminating any benefit from the flavanols in the chocolate.

“If you want the sweetness of raisins, grab a handful and eat it with a few pieces of plain dark chocolate.”

Taste test: A sweet, fruity hit with a lingering chocolatey aftertaste.

Health rating: 5/10

Hotel Chocolat dark chocolate fruit and nut bar

100g, £4.95, hotelchocolat.com

Cocoa content: 80 percent

Per 100g: Calories, 526; saturated fat, 19.7 g; fiber, 11 g; sugar, 28.5 g

Expert opinion: ‘This is basically a high cocoa chocolate bar with a bit of fruit and nut added.’ says Charlotte Foster.

‘When fruit is dried, the sugar becomes concentrated: anything above 22.5 grams of sugar per 100 grams is high; this bar is 28.5 grams.

‘Dark chocolate is quite bitter; adding sugar, fruit and nuts helps mask this.

‘People tend to think that products containing fruit and nuts are healthier, but don’t fool yourself: they increase fiber, but the sugar largely cancels out the benefits.’

Taste test: Soft, dry and intense.

Health rating: 6/10

Dr. Oetkar extra dark chocolate cooking bar

100g, £1.75, sainsburys.co.uk

Cocoa content: 72 percent

Per 100g: Calories, 534; saturated fat, 24 g; fiber, not given; sugar, 27 g

Expert opinion: “Cooking chocolate is typically of lower quality and often contains added oils and fats, making it often cheaper than ‘eating’ chocolate,” says Kaitlin Colucci.

‘It melts easier with less cocoa butter. But this bar, with 27 grams per 100 grams, is not much different from standard chocolate.’

Taste test: Sweet and dry with a lingering bitterness.

Health rating: 5/10

Try carob powder for pets and baking

Carob Powder (e.g. Organic Carob Powder, 250g, £3.59, Wholefoodearth.com) is made from dried, roasted carob pods.

“It contains virtually no fat and is richer in fiber than cocoa powder, with almost 5 grams in two tablespoons, more than 20 percent of your recommended daily allowance,” says dietitian Kaitlin Colucci.

‘It contains no caffeine and is rich in plant compounds that are thought to boost digestion and protect against heart disease.

‘But it also naturally contains a lot of sugar: 41 grams per 100 grams (so it is added to baked goods as a natural sweetener).

‘It is used in pet treats because it contains much less theobromine than chocolate, a substance that is toxic to dogs and cats in large quantities.’