Which Is the Better Choice?

If you’re a chocolate lover, you’re probably satisfied with both dark and milk chocolate. But, which is best? Surveys show that Americans tend to prefer milk chocolate over dark chocolate. Milk chocolate is sweeter and creamier, so it’s more universally palatable, especially among children. However, dark chocolate has a bittersweet taste that makes it more suitable in baking, and it’s rumored to have some pretty impressive health benefits. 

While all chocolate comes from the same plant, the cacao tree, what happens after the cacao seeds are harvested drastically changes the taste, texture, and nutritional makeup of the final product. Let’s take a closer look at dark chocolate vs. milk chocolate: What are they, and is dark chocolate actually healthier than milk chocolate?

What Is Dark Chocolate?

All chocolate, including dark chocolate, starts off as cacao. “Cacao is where many of the nutrients are,” says Wan Na Chun, RD, a registered dietitian in Indianapolis. “Cacao contains beneficial compounds, including antioxidants called flavonoids and polyphenols, which can potentially help prevent oxidative cell damage,” Chun adds. “Cacao also provides essential minerals like iron, magnesium, zinc, copper, and phosphorus, which can support various bodily functions.”

Raw cacao tastes very bitter, so to make most types of chocolate, cacao seeds are fermented, dried, and roasted, which yields the processed form of cacao—cocoa. The resulting cocoa beans are then used to make cocoa powder, cocoa solids, cocoa butter, and so on. 

Dark chocolate typically contains 50–90% cocoa solids, as well as cocoa butter and sugar. It typically doesn’t contain dairy, which makes it less creamy and sets it apart from milk chocolate. 

According to USDA data, 100 grams of 70–85% dark chocolate contains the following:

Calories: 598
Protein: 8 g
Fat: 43 g
Carbohydrates: 46 g
Fiber: 11 g
Sugar: 24 g

What Is Milk Chocolate?

Like dark chocolate, milk chocolate originally comes from the cacao tree. The cacao seeds are processed into cocoa beans, which become cocoa butter and cocoa solids. Milk chocolate is made from the combination of cocoa butter, cocoa solids, sugar, milk solids, and any additional ingredients.

Aside from milk solids, the ingredients used to make milk chocolate and dark chocolate are pretty similar. What’s different is the ratio in which they’re used. Specifically, milk chocolate contains less cocoa solids and more sugar. While dark chocolate contains 50–90% cocoa solids, milk chocolate can contain as little as 10% cocoa solids. “This results in a sweeter taste and a smoother, creamier texture,” Chun says. “However, it also results in less antioxidants due to its reduced cacao concentration.” Milk chocolate is also higher in added sugar than dark chocolate, Chun notes.

According to USDA data, 100 grams of milk chocolate contains the following:

Calories: 535
Protein: 8 g
Fat: 30 g
Carbohydrates: 59 g
Fiber: 3 g
Sugar: 52 g

Is Dark Chocolate Healthier Than Milk Chocolate?

Dark chocolate is known for providing nutrients, like antioxidants, and being lower in sugar than milk chocolate. It’s also usually free from dairy, making it suitable for vegans and people with milk allergies or lactose intolerance. However, is dark chocolate actually healthier than milk chocolate? We asked an RD to settle the score.

“Dark chocolate is generally considered healthier due to its higher cacao content and lower sugar contents,” Chun says. “The compounds in cacao are linked to various health benefits, and dark chocolate is higher in nutrients like fiber and minerals.” 

You should still enjoy dark chocolate in moderation, however. “It’s important not to rely solely on dark chocolate, and to consume a well-balanced diet for a comprehensive range of nutrients and health advantages,” Chun adds.

Should You Eat Dark Chocolate Instead of Milk Chocolate? 

Nutritionally speaking, dark chocolate is generally the healthier choice. But that doesn’t mean milk chocolate is completely off the table or devoid of nutrients. “Both contain small amounts of minerals, such as magnesium and iron, though the levels vary depending on the cacao content,” Chun shares. 

So long as you enjoy chocolate in moderation, the choice ultimately comes down to personal preference. “While dark chocolate can have additional health benefits, some people may prefer milk chocolate for its sweeter taste and creamier texture,” Chun says. “Either type can be incorporated into a balanced diet in moderation that aligns with individual taste preferences and nutritional goals.”