Candy & Snacks Archives – Choosing Nutrition

Chocolate is a widely known and extremely popular food item that has been making a name for itself for centuries. In its early days it was a revered ingredient in Mayan society and was used to make celebratory drinks or simply enjoyed with every meal. Chocolate has come a long way since those days and is readily available and can be found everywhere and in nearly everything. From chocolate covered nuts and fruits, to candy bars, to chocolate flavored cakes, to chocolate sauce, this ingredient is extremely versatile and widely loved. While many may enjoy chocolate and have a hankering for it on a regular basis, for those following a paleo dietary approach, is chocolate paleo compliant? The majority of chocolate brands are not considered paleo-friendly due to the addition of refined sugars and milk. While these ingredients do not comply with the rules of the paleo dietary approach, there are several paleo-friendly chocolate brands available. These include Hu Simple Dark Chocolate, Thrive Market Organic Paleo Dark Chocolate 72%, and Julian Bakery Paleo Thin Organic Dark Chocolate. In this article we will review the paleo-status of different chocolate varieties, discuss some health benefits of chocolate, its nutritional profile, and review several paleo-friendly chocolate alternatives. Let's dig in! Is Chocolate Allowed on the Paleo Diet? Chocolate can certainly fit within the bounds of the paleo dietary approach. However, it is important to note that chocolate varieties such as white chocolate, milk chocolate, or others that contain added cane sugar or dairy, would not be considered paleo-friendly. For those wanting to enjoy chocolate while following the paleo dietary approach, it is best practice to opt for chocolate bars that contain no added cane sugar and no dairy products. Some popular paleo-friendly sweetener alternatives that can be used in chocolate products include honey, maple syrup, maple sugar, and coconut sugar. Natural sweeteners like dried dates would also be suitable for use in paleo-friendly chocolate. Health Benefits of Dark Chocolate Dark chocolate has been touted as a health food for quite some time due to its antioxidant content and nutrient composition. Quality dark chocolate between 70-85% cacao typically provides nutrients such as fiber, iron, magnesium, manganese, copper, as well as potassium, phosphorus, zinc, and selenium. Chocolate is also a rich source of antioxidants. Antioxidants are useful for preventing damage on the cellular level and by doing so promote optimal health. Some of these antioxidants present in quality chocolate include polyphenols, flavanols and catechins. It is also important to note that the darker the chocolate - the higher the percentage of cacao - the more antioxidant activity and health benefit that chocolate provides. Non-Paleo Chocolate Nutritional Information Hershey’s Milk Chocolate Candy Bar Hershey’s Milk Chocolate is one of the most popular chocolate brands in the world. It has a distinct flavor and smooth texture that sets it apart from other chocolate products. Although it is a beloved chocolate brand here in the United States, unfortunately, its milk chocolate products are not paleo-friendly due to their use of sugar, milk, and milk fat. This is the case for all milk chocolate products. Ingredients: Sugar Cocoa Butter Milk Chocolate (Sugar, Milk, Chocolate, Cocoa Butter, Milk Fat, Lecithin, PGPR, Natural Flavor) Nutritional Information (per 1 bar): Calories: 220 Total Fat: 13g Saturated Fat: 8g Cholesterol: 10mg Sodium: 35mg Total Carbohydrates: 26g Total Sugars: 25g Fiber: 1g Protein: 3g Ghirardelli Semi-Sweet Chocolate Bar The Ghirardelli brand is known for creating a wide variety of different and delectable chocolate products. Their semi-sweet chocolate bar is no exception. It provides a sweetness that doesn’t overpower the classic chocolate taste. In regards to paleo, however, semi-sweet chocolate, both from this brand as well as others, contains added sugar and milk products. It is not paleo-compliant. Ingredients: Semi-Sweet Chocolate (Sugar, Unsweetened Chocolate, Cocoa Butter, Milk Fat, Soy Lecithin, Vanilla.) Nutritional Information (per 1 Section): Calories: 70 Total Fat: 5g Saturated Fat: 3g Cholesterol: 0mg Sodium: 0mg Total Carbohydrates: 9g Total Sugars: 7g Fiber: 1g Protein: 1g Ghirardelli Midnight Reverie 86% Dark Chocolate Bar For the purposes of this article, we will refer to dark chocolate as any chocolate that contains 70% cacao or more. While the higher the percentage of cacao, the more nutrients and less sugar it contains. Despite its lower sugar content, many of these commercially produced chocolates still have some added sugar and include milk products. Because of this, this particular bar, is not considered to be paleo-friendly. Ingredients: Bittersweet Chocolate (Unsweetened Chocolate, Cocoa Butter, Sugar, Milk Fat, Soy Lecithin, Vanilla) Natural Flavor Nutritional Information (per 2.5 pieces): Calories: 170 Total Fat: 17g Saturated Fat: 10g Cholesterol: 0mg Sodium: 0mg Total Carbohydrates: 10g Total Sugars: 3g Fiber: 24g Protein: 2g Paleo Chocolate Nutritional Information Hu Simple Dark Chocolate The brand, Hu, has a large line of paleo friendly chocolate options ranging in flavors from mint, salty, hazelnut, vanilla, and cashew chocolate. Their chocolate continues to be one of our favorite go-to because it has excellent flavor combined with the benefits of no dairy, no palm oil, no sugar alcohols, no refined sugar, and no emulsifiers. This specific variety of Hu chocolate gives a simply sweet, slightly bitter flavor that is sure to fix any chocolate craving. Ingredients: Organic Cacao Unrefined Organic Coconut Sugar Organic Fair-Trade Cocoa Butter Nutritional Information (per ½ bar): Calories: 180 Total Fat: 13g Saturated Fat: 8g Cholesterol: 0mg Sodium: 15mg Total Carbohydrates: 13g Total Sugars: 9g Fiber: 3g Protein: 2g Thrive Market Organic Paleo Dark Chocolate 72% Similar to the Hu brand, Thrive Market offers a wide range of different paleo-friendly chocolate bars in a plethora of different flavors. This particular chocolate bar boasts a smooth texture with just the right balance of sweet and bitter to satisfy your sweet tooth. Made using only two ingredients, this bar is not only paleo, but gluten-free, vegan, and organic. Ingredients: Organic Cacao Organic Coconut Sugar Nutritional Information (per 1 ounce): Calories: 158 Total Fat: 10g Saturated Fat: 6g Cholesterol: 0mg Sodium: 2mg Total Carbohydrates: 14g Total Sugars: 8g Fiber: 0g Protein: 3g Julian Bakery Paleo Thin Organic Dark Chocolate This chocolate bar offers everything your standard dark chocolate bar offers, just without all the added sugar and unnecessary ingredients. It uses monk fruit to sweeten and also includes prebiotic fiber to boost the nutritional value of this chocolate treat. It is paleo-friendly, certified organic, and 100% gluten-free. Ingredients: Organic Cocoa Nibs Organic Soluble Prebiotic Fiber Organic Cocoa Butter Organic Vanilla Powder Organic Coconut Milk Powder Organic Monk Fruit Extract Nutritional Information (per ¾ ounce): Calories: 99 Total Fat: 9g Saturated Fat: 5g Cholesterol: 0mg Sodium: 0mg Total Carbohydrates: 9g Total Sugars: 0g Fiber: 6g Protein: 2g Other Paleo Alternatives to Chocolate HU Sour Goldenberries Hunks Ingredients: Organic Goldenberries Organic Cacao Unrefined Organic Coconut Sugar Organic Fair-Trade Cocoa Butter Nutritional Information (per 1 ounce): Calories: 130 Total Fat: 6g Saturated Fat: 3g Sodium: 0mg Total Carbohydrates: 17g Total Sugars: 10g Fiber: 4g Protein: 2g Hu Chocolate Chip Cookies Ingredients: Dates Organic Coconut Oil Organic Cocoa Butter Organic Unsweetened Chocolate Fiber (From Chicory Root or Agave Plant) Cassava Flour Cashew Flour Egg (Free-Range, Certified Humane) Flaxseed Sea Salt Baking Soda Vanilla Bean Organic Rosemary Extract Nutritional Information (per 7 cookies): Calories: 120 Total Fat: 8g Saturated Fat: 5g Cholesterol: 15mg Sodium: 105mg Total Carbohydrates: 13g Total Sugars: 7g Fiber: 3g Protein: 1g Lillabee Brownie Thins Chocolate Mint Ingredients: Almond Flour Organic Coconut Sugar Filtered Water Avocado Oil Organic Maple Syrup Organic Raw Hemp Seed Cocoa Powder Organic Egg White Powder Natural Flavors Sea Salt Organic Coconut Flour Nutritional Information (per 1 ounce): Calories: 70 Total Fat: 8g Saturated Fat: 1g Cholesterol: 0mg Sodium: 40mg Total Carbohydrates: 10g Total Sugars: 9g Fiber: 1g Protein: 4g Base Culture Almond Butter Brownie Ingredients: Honey Eggs Cashew Butter Coconut Oil Organic Date Paste Unsweetened Chocolate Almond Butter Coconut Flour Coconut Cream Cocoa Powder Baking Soda Cream of Tartar Sea Salt Nutritional Information (per 1 Brownie): Calories: 250 Total Fat: 15g Cholesterol: 50mg Sodium: 170mg Total Carbohydrates: 23g Total Sugars: 15g Fiber: 4g Protein: 6g Main Takeaways Chocolate is widely known and extremely popular across most of the world. It has been around for centuries, dating back to ancient Mayan and Aztec cultures. The cacao bean has been revered as more valuable than gold in some societies. There are numerous different types of chocolate, but some of the more popular varieties include white chocolate, milk chocolate, semi-sweet chocolate, and dark chocolate. Dark chocolate made with 70% or higher cacao is considered to be a healthy addition to any diet as it provides a variety of different beneficial nutrients and antioxidants. Much of the chocolate available today is highly processed and contains added sugar and dairy-based ingredients. Because of this, a large majority of chocolate is not considered to be paleo compliant. Only select chocolate varieties are paleo-approved. Hu Simple Dark Chocolate, Thrive Market Organic Paleo Dark Chocolate, and Julian Bakery Paleo Thin Organic Dark Chocolate are all paleo-friendly. Related Questions Is chocolate good for me? Chocolate of the darker varieties are considered to be healthy due to their lower sugar content, antioxidant content, and nutrient profile that naturally occurs in cacao. This debate enters somewhat of a gray area, however, when we consider chocolate products that are loaded with sugar, cream and milk. The addition of these ingredients lessens the nutritional benefit of the chocolate. If health is your main goal, it is best to stick with dark chocolate products with 70% or more cacao. Is chocolate Whole30-friendly? Unfortunately, any chocolate that is less than 100% cacao is off-limits while following the Whole30 dietary approach. Most chocolates that are 100% cacao are extremely bitter and often unpalatable. These are typically reserved for cooking and baking applications. Does chocolate have caffeine? Yes! Chocolate does naturally contain some caffeine. Although it does have some caffeine, you may not want to go swapping your morning cup of coffee for chocolate. A typical serving of milk or dark chocolate will contain anywhere from 9 to 12 milligrams of caffeine, respectively. White chocolate has zero caffeine. Related Guides Is Cocoa Powder Paleo? Is Muesli Paleo Friendly? Is Popcorn Paleo?